06.15.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

Deadlift (3@75% – 3@80% – ME@85%)

– SUPERSET EVERY SET with 2min of TABATA DOUBLE UNDERS

* ME = At least 3 reps. If you get 2 – re-rack the bar and perform the 3rd

ENDURANCE WOD

20min EMOM (5rds)

MIN 1: 10 KB SNATCHES

MIN 2: 15 PULL UPS

MIN 3: 300m RUN

MIN 4: Rest