06.24.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

20min: Bench Press (+ 12 CURLS)

3@60%

3@70%

5@80%

3@85%

ME@90%

15min: Clean and Jerk (Work to a quick max)

WOD

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
* Kicker:

– 0-5min = No Penalty

– 5-6min = 10 ATOMIC SITUPS

– 6-7min = 15 ATOMIC SITUPS + 90sec PLANK HOLD

– 7-8min = 15 ATOMIC SITUPS + 120sec PLANK HOLD + 30 WALL BALLS

– 8-9min = 20 ATOMIC SITUPS + 120sec PLANK HOLD + 40 WALL BALLS

– 9min+ = 120sec PLANK HOLD + 5min AMRAP of 10 ATOMIC SITUPS + 15 WALLBALLS