04.20.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

Push Jerk (5@55%, 5@60%, 5@65%)

* Deload Week

* 2 Rope Climbs after every set

WOD

“WITH COREY COMES PAIN”

00-10: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

11-20: Metcon (Time)

– 750m ROW

– 40 THRUSTERS, 75/55

– 25 C2B PULL UPS

22-30: Metcon (Time)

– 500m ROW

– 30 THRUSTERS, 95/65

– 20 STRICT PULL UPS

33-40: Metcon (Time)

– 250m ROW

– 20 THRUSTERS, 135/80

– 10 BAR MUSCLE UPS