05.11.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

5min: Muscle Snatch

– 3 Sets of 3

5min: Hang Snatch (+ 3 Sotts Presses)

– 3 Sets

15min: Snatch

– 5 Singles ascending weight

WOD

Metcon (3 Rounds for reps)

In 3:30 perform:

– 500/400m ROW

– 15 BURPEES

– Max Effort C2B PULL-UPS

* 2min REST between rds

* Rx+ perform MUSCLE UPS (rings or bar)