04.18.16

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 21 WALL BALLS

– 21 HOLLOW ROCKS

– 300m RUN

– 15 WALL BALLS

– 15 HOLLOW ROCKS

– 200m RUN

– 9 WALL BALLS

– 9 HOLLOW ROCKS

* Stretch for remainder of 15min

STRENGTH WOD

Front Squat (5@55%, 5@60%, 5@65%)

* Deload Week

* After every set,

immediately perform

1 box jump at max height.

WOD

Metcon (Time)

– 5 CLEAN & JERK @135/85

– 10 HSPU

– 4 CLEAN & JERK @185/95

– 10 HSPU

– 3 CLEAN & JERK @205/115

– 10 HSPU

– 2 CLEAN & JERK @225/125

– 10 HSPU

– 1 CLEAN & JERK @255/135

– 10 HSPU

CORE WOD

3 Rounds:

– 20 RUSSIAN TWISTS

– 8 GOOD MORNINGS