Workout: Saturday, Mar 16, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Don’t forgot to keep logging your workouts! The attendance raffle will be based off how many workouts you log into SugarWOD.

10 workouts = 1 drawing
15 workouts = 2 drawings
20 workouts = 3 drawings

March raffle item is a $50 gift card sponsored by totalwarehouse.com

Chinese Food (8am)
Teams of 2:
3 RFT:
Run 400m
50 Wall Ball 20/14# to 10ft.
50 Deadlifts 225/155#
50 Toes to Bar

Fitness:
3 RFT:
Run 400m
30 Wall Ball 14/10# to 9ft.
30 Deadlifts 135/95#
30 Hanging Knee Raise

Rx+
30/20# Wall Ball
245/175# Deadlift

Squat Snatch 7×2 (9am)
Squat Snatch for load:
7×2 in a 20 min window
Build from 80%
Build 3-5% each set

Hold On (9am)
3 RFT:
Run 400m
15 Deadlifts 225/155#
15 Toes to Bar

Fitness:
3 RFT:
Run 200m
15 Deadlifts 115/85#
15 Hanging Knee Raise

Rx+
3 RFT:
Run 400m
21 Deadlifts 225/155#
21 Toes to Bar