06.27.16

Riptide CrossFit – CrossFit

ENDURANCE WOD

EMOM for 12min

– ODD: 25sec MAX ROW

– EVEN: 25sec DOUBLE UNDERS

STRENGTH WOD

E2m: Snatch Complex (10 Sets: 1 HANG + 1 FLOOR + 1 OHS)

* Do not do T&G

WOD

12min: Metcon (3 Rounds for reps)

2 – 4 – 6 – 8 – 10 – 12 . . .

– PULL UPS

– FRONT SQUATS @125/80

– Work up the ladder for 3min

– Rest 1min

– Begin again from the bottom

CORE WOD

Optional at the end of class:

3rds

– 15 SUPERMEN

– 20 V-UPS w/PVC in hands

ROAD TO CRUSH

A. ENDURANCE

EMOM for 12min

– ODD: 25sec MAX ROW

– EVEN: 25sec DOUBLE UNDERS

* * *

B. STRENGTH

* * *

C. METCON

* * *

D. 4 x 400m + 20 SUPERMEN