05.24.16

Announcements

SIGN UP FOR THE RIPTIDE REGIONALS AND HELP OUR “SAVE THE PLATES” FUNDRAISER. SIGN UP AT THE BOX! ASK YOUR COACH.

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

25min: Front Squat (10 x 3)

* Lift every 2:30

* Work up to your 1RM CLEAN weight by the 5th set. Stay at that weight the remainder of the sets. Total of 6 sets done at 1RM CLEAN weight. If you begin to fail, drop to 2 reps per set.

WOD

Metcon (Time)

– 24 OH LUNGE

– 48 PULL UPS

– 24 OH LUNGE

– 48 HSPU

– 24 OH LUNGE

– 48 TOES TO BAR

– 24 OH LUNGE

* Rx @95/65

* Any time you break the overhead lunge (bar leaves the OH position), perform 5 BURPEES OTB