CROSSFIT 2.17.16

Riptide CrossFit – CrossFit

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WARM-UP

– 400m RUN

– Barbell WU

BARBELL WORK

E2MOM: Clean Complex (6 Sets of 3-pos: HIPS+KNEES+FLOOR+JERK)

BOOTCAMP

3 Rounds

– 1min HOLLOW HOLD

– 1min PLANK HOLD

– 1min SITUPS

– 1min REST

WOD

TEAM OF 3

3min REST BETWEEN WODS

7min: Metcon (AMRAP – Reps)

– 50 BACKSQUATS @155/105

– 50 BACKSQUATS @185/125

– 25 BACKSQUATS @205/145

– 25 BACKSQUATS @225/165
BOOTCAMP

– 200m RUN

– 20 LUNGES

– 10 DB PUSH PRESS

7min: Metcon (AMRAP – Reps)

– 50 PUSH PRESS @115/75

– 50 PUSH PRESS @125/85

– 25 PUSH PRESS @135/95

– 25 PUSH PRESS @145/105
BOOTCAMP

– 200m RUN

– 20 AIR SQUATS

– 10 PUSH UPS

7min: Metcon (AMRAP – Reps)

– 50 POWER CLEANS @115/75

– 50 POWER CLEANS @135/85

– 25 POWER CLEANS @155/95

– 25 POWER CLEANS @175/105
BOOTCAMP

– 200m RUN

– 20 RING ROWS

– 10 BURPEES