04.12.16

Riptide CrossFit – CrossFit

WARM-UP

4 Rds

– 10cal ROW

– 5 MAN MAKERS

– 10 HOLLOW ROCKS

* Stretch for remainder of 10min

STRENGTH WOD

20min: Power Clean (3@70%, 3@80%, 3+@90%)

10min Technique practice to warm up to weight.

WOD

Metcon (Time)

1 Round of:

– 30 HANG POWER CLEANS @115/75

– 15 RING DIPS

– 3 ROPE CLIMBS

2 Rounds of:

– 20 HANG POWER CLEANS

– 10 RING DIPS

– 2 ROPE CLIMBS

3 Rounds of:

– 10 HANG POWER CLEANS

– 5 RING DIPS

– 1 ROPE CLIMB

*Courtesy of Crossfit.com

* I love you too! – Njb