06.08.16

Riptide CrossFit – CrossFit

Now onto preparation for CRUSH GAMES Oct. 15-16. Registration is now LIVE www.thecrushgames.com

WARM-UP

STRENGTH WOD

Bench Press (5@70% – 5@75% – ME@80%)

ME = At least 5 reps. If you get 4 – re-rack the bar and perform the 5th

Clean Complex (1 FULL + 1 FS + 1 JERK)

– 5min EMOM @70% C&J

– 5min EMOM @70%+10lbs

– 5min EMOM @70%+20lbs

WOD

Metcon (Time)

“Clean Amanda”

9 – 7 – 5

– SQUAT CLEAN

– MUSCLE UPS

Rx @135/95

Scale: 2x RING ROWS + RING DIPS