CROSSFIT 2.3.16

Riptide CrossFit – CrossFit

WARM-UP

– 500/400m ROW

– 5min Light Stretch

ANNOUNCEMENTS

DORAL LIFTING CHAMPIONSHIP

SUPERBOWL PARTY

THE CROSSFIT OPEN

SKILL WOD

Find a suitable scale to perform the following safely and efficiently.

Metcon (3 Rounds for time)

30 HSPU (Rd1 for time)

3min REST

20 HSPU (Rd2 for time)

2min REST

10 HSPU (Rd3 for time)

BARBELL WORK

4min: Metcon (3 Rounds for reps)

– 9 POWER SNATCH

– 15 POWER CLEANS

– 21 JERKS

– MAX EFFORT OHS

Rd 1 @135/95

Rd 2 @115/75

Rd 3 @95/65