FRANK THE TANK 1.0

Riptide CrossFit – CrossFit

STRENGTH WOD

Bench Press (5@65% 5@75% ME@85%)

ME = at least 5 reps

Metcon

Metcon (Time)

“FRANK THE TANK 1.0”

10 PUSH UPS

200M RUN

ME AMERICAN KB SWINGS (24/16)

*WOD is over when you have completed 150 kb swings. Each time you drop the KB (or stop swining the kb) you must do 10 push ups + 200m run.

CORE WOD

Metcon (Time)

100 Sit Ups For time….

BUT… every 90 secs you must complete a 30 sec plank hold.