CROSSFIT 12.18.15

Riptide CrossFit – CrossFit

WARM-UP

WOD

Metcon (Time)

– 800m RUN

– 30 PISTOLS @30/15#

– 20 HANG POWER SNATCHES

– 10 MUSCLE UPS

* BC *

– 800m RUN

– 60 JUMPING AIR SQUATS

– 50 KB SNATCHES

– 20 RING ROWS

– 20 BOX DIPS

* * * 5min Rest * * *

– 30 HSPU

– 20 OHS

– 10 MUSCLE UPS

– 800m RUN

* BC *

– 30 ELEVATED PUSH UPS

– 30 PLATE OH LUNGES

– 20 RING ROWS

– 20 BOX DIPS

– 800m RUN

Rx @115/75#

Rx+ @135/95#