05.02.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

E90s: Snatch (from High Hang)

– 10 Sets of 3

* Increase each round so last set is a max for the day

WOD

4rds: Metcon (Time)

– 20 DEADLIFTS 185/105

– 200m RUN

– 10 FRONT SQUATS from ground

– 200m RUN

Rx+ 10 DL & 5 FS @225/135

ENDURANCE WOD

Optional at the end of class

E4MOM: 500m Row (Time)

Max Effort 500m Row
3 to 5 rounds…your choice. Record your best time

* Spice this up by adding an immediate 1min PLANK HOLD after each round