04.26.16

Riptide CrossFit – CrossFit

WARM-UP

– 100m RUN

– 10 Front Rack Sotts Presses

– 200m RUN

– 10 FRSP

– 400m RUN

– 10 FRSP

STRENGTH WOD

E3MOM: Ripped Games 16.2 (Weight)

“8min Clean Complex”

+ CLEAN

+ HANG CLEAN

+ FRONT SQUAT

+ S2OH

* Bar cannot be dropped during complex

* Both partners use time to set max
* Perform Individually

* Ignore “8min” and Perform 5 Rds, total of 15min work

WOD

Metcon (AMRAP – Rounds and Reps)

– 50cal ROW

– 40 MEDBALL SITUPS

– 30 HSPU

– 20 CLEANS 155/105

– 10 FRONT RACK LUNGES

ENDURANCE WOD

5 Rounds:

– 300m RUN

– 1min REST