Workout: Wednesday, Jan 30, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Anemone
EMOM 21 min
Min 1: 2 Rope Climbs
Min 2: 7 Bench Press 135/95#
Min 3: 100m Sprint

Fitness:
Min 1: 1 rope climb or assisted rope climb
Min 2: 7 Bench Press; choose weight – perfect mechanics
Min 3: 50m Sprint

Rx+
Min 1: 1 Legless Rope Climb or 2 Rope Climbs
Min 2: 7 Bench Press 185/135#
Min 3: 100m Sprint

*score by rounds completed
*each min = 1 round