03.22.16

Riptide CrossFit – CrossFit

WARM-UP

3 Rounds, not timed:

– 20 KB SWINGS AMERICAN

– 10 OH PVC ALTERNATING LUNGES

– 20sec DEAD HANG

* Stretch for remainder of 10min

STRENGTH WOD

1) Every 90sec for 15min:

– SNATCH PRESS + OHS

2) OHS Challenge:

– 1 MAX REP OHS

– M@BW / F@.7xBW

WOD

1) EMOM for 4min:

+ 10 THRUSTERS @95/65

+ 10 PULL UPS

* * * * * 2min REST

2) AMRAP in 5min:

– 30 DOUBLE UNDERS

– 15 THRUSTERS @75/55

* * * * * 4min REST

3): Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

1RM: Push Press Behind Kneck (enter heavy weight here)

Metcon (AMRAP – Rounds and Reps)

1xMAX: Overhead Squat (enter max reps here)