07.27.16

Riptide CrossFit – CrossFit

STRENGTH WOD

30min: Deadlift (Set a MAX)

WOD

800m RUN BUY-IN

20min: Metcon (AMRAP – Rounds and Reps)

– 5 AIRSQUATS

– 5 KB SWINGS

– 50m KB SUITCASE CARRY

– 10 AIRSQUATS

– 10 KB SWINGS

– 50m KB SUITCASE CARRY

– 15 AIRSQUATS

– 15 KB SWINGS

– 50m KB SUITCASE CARRY



Keep climbing +5 every 50m WALK

* DO NOT COUNT 50M WALK AS REPS

Rx+ @32/24

Rx @24/16

COOL-DOWN

10-20min STRETCH & FOAM ROLL SESSION

– Target Posterior Chain, Glutes, Hammies, etc.