CROSSFIT 12.14.15

Riptide CrossFit – CrossFit

WARM-UP

WOD

4 Rds: Metcon (Time)

– 21 BOX JUMPS

– 18 WALL BALLS

– 15 KB SWINGS AMERICAN @ 24/16kg

– 12 BURPEES

STRENGTH WOD

E2MOM: Snatch Complex (7 Sets of 1 HANG + 1 FULL)

* BC *

7 Sets of :

10 V-UPS

10 Medball Sit Ups

20 Sec. Plank Hold

100m Sprint

Rx PLUS

A. WARM UP

B. WOD

C. SNATCH COMPLEX

D. FRONT SQUATS (1sec bottom pause)

– 2 × 8

Paused Front Squat