03.23.16

Riptide CrossFit – CrossFit

WARM-UP

2 Rds

– 400m RUN

– 100m BACKWARDS RUN

* Stretch for remainder of 10min

SKILL WOD

2-4 Rounds, Not Timed:

– 50m PARTNER RESISTED BANDED SPRINT

– 10 LATERAL BOX JUMPS

– 5 FRONT RACK SOTTS PRESS

* 10min time cap

WOD

EMOM for 30min

– MIN 1: Pause F.SQUAT + F.SQUAT

– MIN 2: 8 BURPEE BOX JUMPOVER

– MIN 3: 6 DUAL RUSSIAN KBS

* 3sec Pause on 1st FS

2RM: Front Squat (enter heavy weight here)