CROSSFIT 2.12.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

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WARM-UP

2 Rounds

– 21 MEDBALL CLEANS

– 15 KB SWINGS

– 9 BURPEES

BARBELL WORK

18min: Clean (SET 1RM)

BOOTCAMP

12min AMRAP

– 15 KB DEADLIFTS

– 10 WALL BALLS

– 5 BOX JUMPS

WOD

30min: Metcon (Time)

3 ROUNDS

– 400m RUN

– 100 DOUBLE UNDERS

– 20 LUNGES

– 20 PUSH JERKS

Rx @135/95

Weight can be on your back for lunges