04.14.16

Riptide CrossFit – CrossFit

WARM-UP

WOD

TEAMS OF 2

Ripped Games 16.4 (AMRAP – Rounds and Reps)

10min AMRAP

– 10 THRUSTERS

– 10 BAR FACING BURPEES OB

– 10 AMERICAN KB SWINGS

* Relay style wod

* Advanced (rx+) @135/95 . 32/24

* Intermed (rx) @115/75 . 24/20

* Beginner (sc) @95/55 . 20/16

Ripped Games 16.5 (AMRAP – Rounds and Reps)

10min AMRAP

– 60yd SHUTTLE SPRINT

– 20yd FAT BAR LUNGE

– 30yd BACKWARD SLED DRAG

* Relay style wod

* Advanced (rx+) @95 . 180/135

* Intermed (rx) @75 . 135/90

* Beginner (sc) @55 . 90/45

Ripped Games 16.6 (AMRAP – Reps)

Simultaneously during 16.5

other partner rows for CALORIES