CROSSFIT 2.8.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

SIGN UP FOR THE OPEN TODAY!

WARM-UP

2 Rounds

– 250m ROW

– 400m RUN

BARBELL WORK

E2MOM: Snatch Complex (10min – FULL + BALANCE + OHS)

BOOTCAMP

5 Sets

– 20 RUSSIAN TWISTS PER SIDE

– 20 RENEGADE ROWS

WOD

Metcon (Time)

40sec WORK/ 20sec REST

50 DEADLIFTS @115/75

40 WALL BALLS

30 BOX JUMP OVERS

20 C2B PULL UPS

10 POWER SNATCHES @115/75

10 C2B PULL UPS

20 BOX JUMP OVERS

30 WALL BALLS

40 DEADS

BOOT-CAMP

550m RUN

50 Dual KB Deads

40 Wall Balls

30 Box Jump Overs

20 Push Ups

10 DB Thrusters (5/Arm)

10 Push Ups

20 Box Jump Overs

30 Wall Balls

40 Dual KB Deads

550m Run