07.07.16

Riptide CrossFit – CrossFit

ENDURANCE WOD

3 rounds at max threshold pace:

– 0:00-0:59= 1x 50m sprint

– 1:00-1:59 = 1x 100m sprint

– 2:00-3:00 = 1x 200m sprint

*rest 3 minutes between rounds

STRENGTH WOD

15min: Deadlift (5@65% – 5@75% – ME@85%)

ME = At least 5 reps. If you get 4 – pick up the bar and perform the 5th

WOD

Metcon (Time)

– 30 WALL BALLS

– 20 C2B PULL UPS

– 10 OHS (from the ground)

– 20 C2B PULL UPS

– 30 WALL BALLS

Rx+ @185/125

Rx @135/95

ROAD TO CRUSH

Perform all of today’s work.