4/7/16

Riptide CrossFit – CrossFit

Warm-up

WOD

Metcon (Time)

Annie Rows The Boat

500m Row

50 Dubs

50 Sit Ups

400m Row

40 Dubs

40 Sit Ups

300m Row

30 Dubs

30 Sit Ups

200m Row

20 Dubs

20 Sit Ups

100m Row

10 Dubs

10 Sit Ups

STRENGTH WOD

Bench Press (3@70% 3@80% 3+@90%)

SWOLE WOD

Warm-up (No Measure)

Super Set Each set of Bench with 10 Arnold Presses