CROSSFIT 3.7.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

WARM-UP

7min AMRAP

– 10 CAL ROW

– 10 OH LUNGES (PVC)

– 100m RUN

– 10 PUSH UPS

USE REST OF 15min TO MOBILIZE

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STRENGTH WOD

All squatting should be done under 25min.

Back Squat (3@70% / 3@80% / MAX @90%)

Do not waste effort on warmup sets. Follow this rep scheme:

2-3@40% / 1-2@50% / 1@60%

Front Squat (2×8@45% BACKSQUAT)

2sec pause at the bottom

BOOT-CAMP

5 SETS

– 300m ROW

– 20 RUSSIAN TWISTS

– 1min PLANK HOLD

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WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*
BOOTCAMP PERFORM THIS WOD

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COOL-DOWN

Athlete’s Choice! Perform after class if desired.

400m Run (Time)

Max Effort 400m Run