CROSSFIT 12.15.15

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

2 x 4: Deadlift (AHAP)

* BC *

GLOBO TRIPLE SUPER SETS

– DB/KB BENCH

– DB FRONT RAISES

– BARBELL CURLS

– 10 – 8 – 8 – 6 – 6 of each

WOD

3 Rds: Metcon (Time)

– 500/400m ROW or 400m RUN

– 12 HANG POWER CLEANS @165/115

– 50 DOUBLE UNDERS

25 DUB attempts or 50 BAR HOPS

Rx+ @185/135

BOOTCAMP

3 ROUNDS FOR TIME

———————————–

400m RUN

30 OH PLATE LUNGES

100 JUMP ROPES

Rx PLUS

A. WARM UP

B. STRENGTH

C. WOD

D. GLOBO TRIPLE SUPER SETS

– DB/KB BENCH

– DB FRONT RAISES

– BARBELL CURLS

– 10 – 8 – 8 – 6 – 6 of each