CROSSFIT 2.22.16

Riptide CrossFit – CrossFit

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WARM-UP

3 Rounds

– 100m RUN

– 5 AIRSQUATS

– 5 PUSHUPS

– 5 MUSCLE SNATCHES

– 5 OHS

USE REMAINDER OF 10 MIN TO STRETCH AND MOBILIZE

WOD

Metcon (3 Rounds for reps)

Rd 1 – 4min AMRAP

– 30 LATERAL BB BURPEES

– MAX SNATCHES @75/55

REST 4min

Rd 2 – 4min AMRAP

– 20 LATERAL BB BURPEES

– MAX SNATCHES @95/65

REST 4min

Rd 3 – 4min AMRAP

– 10 LATERAL BB BURPEES

– MAX SNATCHES @115/75

SNATCHES CAN BE ANY TYPE

BOOTCAMP PERFORM:

Rd 1 – KBS RUSSIAN

Rd 2 – KBS AMERICAN

Rd 3 – KBS DUAL RUSSIAN

STRENGTH WOD

20min: Back Squat (5 x 3 ascending weight every set)

BOOTCAMP

– 2500m ROW

– 30sec ON / 30sec OFF

COOL-DOWN

800m Run (Time)

Max Effort 800m Run