Monday

 Lets do this

Lets do this

Announcements:

  • Competitors Training is at 9-11am every Saturday
  • Tag us on instagram @redwolfcrossfit so we can highlight you!
  • Hit a PR this month? Let us know! Write it up underneath the PR section on the whiteboard.

Workout of the Day

A1.: Back Squat (20X1) 10,10,10; rest :30)

Format:
BS x 10 reps; rest 30 sec then complete:
Pull Up x 8; rest 2 min.  Repeat x 3 sets

A2.: Pull-ups (8,8,8; rest 2 min)

Weighted or Strict @ 20X1
2 sec lower
0 sec pause
X = Pull fast
1 sec chin over bar

B.  AMRAP 10 min
20 Overhead Lunges 45/25# plate
15 Burpees