06.25.16

Riptide CrossFit – CrossFit

WARM-UP

WOD

Rest 5 full minutes between WODs

Rx+ @95/65

Rx @75/55

6min: Metcon (AMRAP – Rounds and Reps)

2 – 4 – 6 – 8 …

– POWER SNATCH

– BURPEES OVER THE BAR

3rds: Metcon (Time)

– 50m FRONT RACK LUNGE

– 15 TOES TO BAR

1rd: Metcon (Time)

– 500m ROW

– 400m RUN

– 300 DOUBLE-UNDERS