Workout: Thursday, Oct 8, 2020

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Today is the last day to pre-order your Pumpin’ Patch shirt!

We will be expanding the Weekend classes to 18 members per class. We will be expanding the weekday classes as well. Stay tuned.

Leprechaun
Every 4 min x 5 sets:
12 DB Bench Press – Choose Weight (Build Optional)
8 Wide Grip Strict Pull Ups
Run 300m
*Score is heaviest weight in completed round

Fitness:
12 DB Bench Press
12 Banded Wide Grip Strict Pull Up
Run 200m

RX+
Sub 6 Muscle Ups for pull ups

Gold
2 RFT: (8 min cap)
45 sec Side Plank Right
100 Mountain Climbers (R+L+2)
45 sec Side Plank Left
100 Flutter Kicks (R+L=2)