CROSSFIT 12.8.15

Riptide CrossFit – CrossFit

WARM-UP

– 3 x 100m RUN

– 2 x 200m RUN

– 1 x 400m RUN

– 30sec REST between each run

WOD

“Satan’s Whiskers”

3 RFT: Metcon (Time)

– 10 C2B PULL UPS

– 10 FRONT SQUATS @165/115

– 10 BURPEES

* BC *

– 10 RING ROWS

– 20 WALL BALLS

– 10 BURPEES

ENDURANCE WOD

1:1 REST BETWEEN ROWS

Metcon (Time)

50 CAL ROW

Metcon (Time)

30 CAL ROW

Metcon (Time)

15 CAL ROW

Rx PLUS

A. WARM UP

B. WOD

C. MUSCLE UPS

– 8-7-6

D. ENDURANCE WOD