Workout: Saturday, May 25, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Memorial Day Murph
When: Monday May 27th
Time: 7:30am and 9am

Friends and family are welcome!

Team Emoji (8am)
Teams of 2:
For time:
Run 600m as a team
50 Push Jerks 135/95#
50 KB Swings (Blue/Green)
Run 600m as a team
40 Push Jerks
40 KB Swings
Run 600m as a team
30 Push Jerks
30 KB Swings

Fitness:
300m Run
95/65# Push Jerks
Green/White KB

Rx+
185/135# Push Jerks
Red/Blue KB

Split Jerk 7×5 (9am)
17 minute window to complete
7 sets of 5 Split Jerks (mechanical and speed focus)

Emoji (9am)
For time:
900m Run
21 Push Jerks 155/105#
600m Run
15 Push Jerks
300m Run
9 Push Jerks

Fitness:
600m Run
15 Push Jerks 95/65#
300m Run
12 Push Jerks
100m Run
9 Push Jerks

Rx+ Push Jerk 185/135#