CROSSFIT 3.8.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

WARM-UP

Metcon (4 Rounds for time)

E4MOM

– 400m RUN (Record this time)

– 100m WALK

(IMPROVE EACH 400)

WOD

Metcon (No Measure)

E2MOM x 12

– Min0: 10CAL ROW + 5 P.SNATCHES

– Min2: 10 PULL UPS + 5 P.CLEAN&JK

– Min4: 10 RING DIPS + 5 THRUSTERS

Rx @115/75

Rx+ @135/85 / C2B / 5 MU’s

Metcon (Time)

@MIN13 Perform 1rd of everything FT!

SWOLE WOD

4 SUPER SETS

– 8 STRICT PRESS

– 8 BENT OVER ROW

– 8 DB CURLS PER SIDE

Shoulder Press