CROSSFIT 12.2.15

Riptide CrossFit – CrossFit

WARM-UP

– 550m RUN

– 40 AIR SQUATS

– 30 SITUPS

– 20 PUSH UPS

– 10 PULL UPS

SKILL WOD

6 x 1: Snatch (RECORD HEAVIEST SINGLE)

* BC *

3 Rds

– 20 KBS

– 400m RUN

WOD

5 Rds: Metcon (Time)

– 12 HANG POWER SNATCH 75/55#

– 15 PULL UPS

* Rx+ C2B PULL UPS & 95/65#

* BC *

– 12 CAL ROW

– 15 PUSH UPS

Rx PLUS

A. WARM UP

B. SNATCH

– WORK TO A HEAVY SINGLE

– 20min to WORK

C. OHS (3sec PAUSE @ BOTTOM)

– WORK TO A HEAVY SINGLE

– 10min to WORK

D. WOD