07.06.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

E3m: Hang Clean (5 x 2)

* Reach a 2RM for the day

WOD

Begin clock and perform first work out.

At 11min mark begin AMRAP.

Metcon (Time)

– 30 SQUAT CLEANS

Rx+ @135/95

Rx @115/75

9min: Metcon (AMRAP – Rounds and Reps)

– 8 HSPU

– 4 MUSCLE UPS

– 20 DOUBLE UNDERS

* Dubs must be done unbroken. If you break, begin your set over.

ROAD TO CRUSH

Perform all of today’s work plus:

3x: 500m Row (Time)

Max Effort 500m Row
* Rest as needed