03.14.16

Riptide CrossFit – CrossFit

WARM-UP

4 Rounds NFT of:

15 KBS Russian

10 OH Walking Lunges w/Plate

5 Pull-Ups

STRENGTH WOD

Overhead Squat (15 – 10 – 5)

Each set should be as heavy as possible

BOOTCAMP

15 – 10 – 5

– 3x Cal Row

– 2x Med Ball Situps

– 1x Renegade Rows

WOD

Metcon (2 Rounds for time)

ROUND 1: At the 0:00

2 Sets of:

1 Legless Rope Climb

7 KB Thrusters 24/16kg

2 Rope Climbs

7 KB Thrusters 24/16kg

ROUND 2: At the 8:00

Repeat 2 Sets

BOOT-CAMP

ROUND 1:

2 Sets of:

10 RING ROWS

7 DB THRUSTERS

20 RING ROWS

7 DB THRUSTERS

ROUND 2:

2 Sets of:

10 JUMPING PULL UPS

7 DB THRUSTERS

20 JUMPING PULL UPS

7 DB THRUSTERS