CROSSFIT 3.1.16

Riptide CrossFit – CrossFit

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WARM-UP

8 Rounds

– 200m RUN

– 100m WALK

WOD

5min REST BETWEEN WODS

3 Rds: Metcon (Time)

– 500m ROW / 400m RUN

– 12 BURPEE BOX JUMPS

– 21 KB SWINGS AMERICAN @32/24

Metcon (No Measure)

EMOM for 10min

– ODD: 10 THRUSTERS @95/65

– EVEN: 10 TOES TO BAR
BOOTCAMP

– ODD: DB THRUSTERS

– EVEN: V-UPS

SWOLE WOD

4 SUPER SETS

– 10 STRICT PRESS

– 10 BENT OVER ROW

– 10 DB CURLS PER SIDE

Shoulder Press