CROSSFIT 12.7.15

Riptide CrossFit – CrossFit

WARM-UP

2 Rounds

– 200m RUN

– 10 KBS

– 10 SITUPS

– 10 AIRSQUATS

WOD

18min: Metcon (Time)

15-12-9-6

– POWER CLEAN @155/105

– TOES TO BAR

– PUSH JERK

– BOX JUMPS

* BC *

15-12-9-6

– KB SWINGS

– V-UPS

– DB PRESS

– BOX JUMPS

STRENGTH WOD

2×10: Back Squat (10min to complete)

* BC *

3 Rounds

– 200m RUN

– 30sec WALL SQUAT HOLD

– 15 GOBBLET SQUATS

Rx PLUS

A. WARM UP

B. WOD

C. HANG SNATCH

– 1RM in 15min

D. BACKSQUAT

Hang Snatch