05.03.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

E2MOM: Back Squat (+ 1 High Box Jump)

– 10 Sets of 2

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

* Increase height of box each round

WOD

Metcon (3 Rounds for reps)

– 3min CAL ROW

– 2min THRUSTERS 75/55

– 1min RING DIPS

– 1min REST

Rx+ @95/65

CORE WOD

Optional at the end of class

– 100m KB FRONT RACK CARRY 24/16

– 100m FARMERS CARRY

– 100m KB OVERHEAD CARRY

– 100m FARMERS CARRY