03.28.16

Riptide CrossFit – CrossFit

WARM-UP

2 Rds

– 200m RUN

– 15 KB SWINGS

– 10 LUNGES

– 5 BURPEES

* Stretch for remainder of 10min

STRENGTH WOD

12min: Power Clean (5@65%, 5@75%, 5+@85%)

Then complete 5rds:

– 30sec MaxEffort POWER CLEAN

– 60sec REST

Rd1 @155/105#

Rd2 @135/95#

Rd3 @115/85#

Rd4 @95/65#

Rd5 @75/55#

WOD

Metcon (Time)

– 10-8-6-4-2 MUSCLE UPS

– 100-80-60-40-20 DOUBLE UNDERS

*15min Time Cap

* Scale For Muscle Ups:

– – 2x TOES TO RINGS or C2B Pull Ups