CROSSFIT 12.11.15

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

15min: Back Squat (1 REP MAX)

* BC *

Death Row

Min 1: 5 CAL

Min 2: 6 CAL

Min 3: 7 CAL

Keep increasing until caught by the clock.

WOD

5 Rds: Metcon (Time)

– 7 TOES TO BAR

– 14 WALL BALLS

– 21 DOUBLE UNDERS

– 60sec REST

* Perform each movement unbroken

** 5 burpees if you break

*** penalty only once per set

Rx PLUS

A. WARM UP

B. BACKSQUAT

C. MUSCLE UPS

– 3 SETS TO ESTABLISH ME SET

D. WOD