Workout: Saturday, May 4, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Team Blue Lightning (8am)
AMRAP 20 min (Teams of 2)
Tag Team (partner 1 completes 1 while partner 2 rests)
200m Run
6 Clean and Jerk 135/95#
1 Rope Climb

Fitness:
100m Run
6 Hang Power Cleans 95/65#
1 Assisted Rope Climb or 2 Rope Pulls (choose weight)

Rx+
Clean and Jerk 185/135# + Legless RC

Push Press 1×5 (9am)
12 minutes to build to 5RM Push Press

Blue Lightning
For time:
200m Run
2 Clean and Jerk 155/105# + 1 Rope Climb
200m Run
4 Clean and Jerk + 1 Rope Climb
200m Run
6 Clean and Jerk + 1 Rope Climb
Run 200m
8 Clean and Jerk + 1 Rope Climb
Run 200m
10 Clean and Jerk + 1 Rope Climb

Fitness:
Hang Power Cleans 95/65# + Assisted Rope Climbs or 2x 30ft. Rope Pulls

Rx+ 185/135# + Legless RC