CROSSFIT 11.30.15

Riptide CrossFit – CrossFit

WARM-UP

5 ROUNDS

– 7 KB SWINGS

– 7 BURPEES

BARBELL WORK

12min: Clean (1rep EMOM)

* BC *

– 5 Sets:

– 20 CAL ROW

– 20 RUSSIAN TWISTS

WOD

5sets: Jerk Complex (2 PRESS+1 SPLIT JERK)

3sets: Back Squat (10 reps)

* BC *

12min AMRAP

– 10 GOBBLET SQUATS

– 10 SITUPS

– 100m RUN

Rx PLUS

A. WARM UP

B. BARBELL WORK

C. STRENGTH WOD