05.13.16

Riptide CrossFit – CrossFit

WARM-UP

WOD

Riptide Regionals 16.1 (Time)

FULL SQUAT SNATCH

– 10 – 8 – 6 – 4 – 2

* Rx+@115.135.155.175.185 / 55.65.75.85.95

* Rx@95.105.115.125.135 / 45.50.55.60.65

STRENGTH WOD

24min: Front Squat (1 pause FS + 1 FS)

EMOM

Min 1: FRONT SQUATS

Min 2: SLED PUSH (AHAP)

Min 3: REST

* Increase weight each round for both FS & SLED

* Pause is 3sec long

* SLED is one building pass, there and back (100ft total)