CROSSFIT 11.20.15

Riptide CrossFit – CrossFit

WARM-UP

– 200m RUN

– 10 AIRQUATS

– 10 PUSH UPS

– 400m RUN

– 20 AIRSQUATS

– 20 PUSH UPS

– 200m RUN

– 10 AIRSQUATS

– 10 PUSH UPS

STRENGTH WOD

5 x 1: Deadlift (WORK TO A HEAVY SINGLE)

PARTNER WOD

Metcon (Time)

2 – 4 – 6 – 8 – 10 – 12 – 10 – 8 – 6 – 4 – 2

– DEADLIFTS @275/185#

– BURPEES OVER THE BAR

(5 Burpees each partner every rd)

* BC *

Perform with DUAL KB

Rx PLUS

A. WARM UP

B. MUSCLE UPS – 3 x 7

C. WOD