07.12.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

15min: Paused Front Squat (3 full seconds)

* Work to a MAX

15min: Push Press (3@70% – 3@80% – ME@90%)

ME = At least 3 reps. If you get 2 – re-rack the bar and perform the 3rd

WOD

10min: Metcon (AMRAP – Rounds and Reps)

– 25 DOUBLE UNDERS

– 1 ROPE CLIMB

* Each rope climb counts as 15 reps

ROAD TO CRUSH

Perform all of today’s work plus:

3 Rounds

– 5 PAUSE GOOD MORNINGS

– 60sec WEIGHED PLANK HOLD (AHAP)