04.29.16

Riptide CrossFit – CrossFit

WARM-UP

SKILL WOD

10 Sets

– MUSCLE-UP COMPLEX

or

– PULL-UP COMPLEX

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

PU Complex: 2 STRICT PULL UP w/5sec HOLD

+ 4 DIPS w/5sec HOLD at bottom

WOD

COMPETITION FRIDAY:

Enjoy some friendly competition against another team on 16.4…Today is not a training WOD, it’s a competition. Intensity.

* Perform 16.3 individually

* Perform 16.4 in teams of 2 immediately after 16.3

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″

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