Workout: Saturday, Mar 23, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Intramural Open Week 5 Update Video youtu.be/EVMPslAQ6f8

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

Dawn Wall (8am)
Team of 2:
3 RFT:
Row 1k
100 Push Ups
100m Heavy Sandbag Carry – choose weight
*switch partners as needed

Fitness:
3 RFT:
Row 750m
50 Push Ups
100m Medball Carry 20/14#

Rx+
3 RFT:
Row 1500m
100 Ring Push Ups
100m Heavy Sandbag Carry – choose weight

Squat Snatch 10×1 (9am)
Squat Snatch for load:
10×1 in a 20 min window
Go for max if you feel fresh

Elvis Has Left The Building (9am)
EMOM 14 min
Min 1: 5 Power Snatch 135/95# + 5 Burpees
Min 2: 15/12 Cal Row

Fitness:
Min 1: 5 Hang Power Snatch 75/55# + 5 Burpees
Min 2: 12/9 Cal Row

Rx+
Min 1: 5 Power Snatch 155/105# + 5 Lateral Burpees over the Bar
Min 2: 20/15 Cal Row