CROSSFIT 2.19.16

Riptide CrossFit – CrossFit

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Riptide CrossFit

WARM-UP

3 Rounds

– 5 BOX JUMPS

– 10 1-ARM DB OHS

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

BOOT-CAMP

14-Minute AMRAP:

800m RUN

50 SIT UPS

40 WALL BALLS

30 PUSH UPS

20 KB SWINGS

STRENGTH WOD

20min: Deadlift (8 – 8 – 6 – 6 – 4 – 4 – 2 – 2)

BOOTCAMP

8 Rounds

– 200m RUN

– 8 DUAL KB DEADLIFTS