06.21.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

Push Press (5@80% – 3@85% – ME@90%)

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

SKILL WOD

In as few rounds as possible, complete:

– 35 RING MUSCLE UPS

*Use EMOM protocol. At 3-2-1-GO, complete as many as possible, and when you come off the rings, you must wait until the clock hits 1:00 before starting set #2, etc.

WOD

Crush Games Prelim 16.2 (AMRAP – Rounds and Reps)

9min

– 9 POWER SNATCHES

– 12 BOX JUMP FACING BURPEES

Rx+ – 95/65 & 30/24″

Rx – 75/55 & 24/20″