04.08.16

Riptide CrossFit – CrossFit

WARM-UP

2 Rounds, Not Timed:

– 200m RUN

– 20 Light KBS

– 10 JUMP AIR SQUATS

* Stretch for remainder of 10min

STRENGTH WOD

20min: Snatch Complex (3-pos E2MOM)

From the hips

From the knees

From the ground

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Entire class must finish under 6min. 1mile run penalty for class if anyone gets caught by the clock. Scale appropriately.