CROSSFIT 2.9.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

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WARM-UP

5min STRETCH

WOD

PERFORM THE 3 WODS IN ANY ORDER

6MIN REST BETWEEN WODS

12MIN TIME CAP PER WOD

Metcon (Time)

21-15-9

– CAL ROW

– THRUSTERS

8 RDS: Metcon (Time)

– 6 TOES TO BAR

– 6 ALTERNATING PISTOLS

3 RDS: Metcon (Time)

– 10 KB SWINGS RUSSIAN @32/24

– 200m RUN

– 10 KB SWINGS

– 30 DOUBLE UNDERS