08.08.16

Riptide CrossFit – CrossFit

STRENGTH WOD

No longer than 2min between all sets

Back Squat

10@60% 8@70% 6@75% 4@80%

Front Squat

5@60% 3×4@70%

WOD

Metcon (Time)

– 30 POWER CLEANS

– 30 PULL UPS

– 20 HANG SQUAT CLEANS

– 20 C2B PULL UPS

– 10 THRUSTERS

– 10 BAR MUSCLE UPS

Rx+ @135/95

Rx @95/65

CORE WOD

Optional after class:

3 Rds

– 5 SUPERMEN

– 30-45sec REST

– 10 V-UPS

– 30-45sec REST

1st Rd HOLD for 5sec each

2nd Rd HOLD for 3sec each

3rd Rd NO HOLD