06.20.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

E2m: Snatch Balance ( 7 x 2 )

Back Squat (5@80% – 3@85% – ME@90%)

* ME = At least 2 reps. If you get 1 – re-rack the bar and perform the 2nd

WOD

12min: Metcon (AMRAP – Reps)

– 22cal ROW

– 3 ROPE CLIMBS

CORE WOD

Optional at the end of class:

3rds

– 15 SUPERMEN

– 20 V-UPS w/PVC in hands