06.09.16

Riptide CrossFit – CrossFit

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

WARM-UP

STRENGTH WOD

Deadlift (5@70% – 5@75% – ME@80%)

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

WOD

32min EMOM (8rds)

MIN 1: 30sec ALL OUT ROW

MIN 2: 10 PUSH UPS

MIN 3: MAX TTB * Kicker = when/if you drop off the bar, assume the plank position for the rest of the minute

MIN 4: Rest