Workout: Saturday, Jun 8, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Don’t forget to log your workouts into SugarWOD for the attendance giveaway!

Log 10+ workouts = 1 Entry
Log 15+ workouts = 2 Entries
Log 20+ workouts = 3 Entries

Hips Don’t Lie (8am Team Workout)
AMRAP 20 min
50 Cal Row
40 Thrusters 95/65#
30 Knees to Elbows
20 Box Jumps 24/20″

Fitness:
AMRAP 20 min
40 Cal Row
30 Thrusters 75/55#
20 Sit Ups
10 Step Ups 20″

Rx+
Thrusters 115/85 + 30/24″ Box

Go For Broke (9am)
For time:
50 chest to bar pull-ups
40 kettlebell deadlifts (blue/green)
30 kettlebell front squats (blue/green)
20 kettlebell shoulder to overhead (blue/green)
100ft. double kettlebell overhead walking lunge (blue/green)
*12 min time cap

Fitness:
Pull Ups or Ring Row
KB weight: Green/White
Walking Lunge with KBs held at the sides

Rx+
same as Rx

Full Throttle (9am)
3 RFT:
Row 400m
Run 300m

Fitness:
same as Rx

Rx+
4 RFT:
Row 400m
Run 300m