04.22.16

Riptide CrossFit – CrossFit

WARM-UP

3 Rounds

– 15 AIR SQUATS

– 10 PUSH UPS

– 5 PULL UPS

SKILL WOD

5 Sets

– 3 MUSCLE-UP COMPLEX

or

– 3 PULL-UP COMPLEX

MU Complex: 1 MUSCLE UP + 2 ADD’L DIPS

PU Complex: 1 STRICT PULL UP w/10sec HOLD

+ 3 DIPS w/5sec HOLD per position

WOD

* Perform 16.4 Individually with 1min Rest between Rds

* Perform 16.3 individually immediately after 16.4

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 16.3 (AMRAP – Reps)

– 2min AMRAP BOX JUMPS

* Only 1 partner works at a time

* Advanced (rx+) 30/24″

* Intermed (rx) 24/20″

* Beginner (sc) 24/20″