08.10.16

Riptide CrossFit – CrossFit

STRENGTH WOD

No longer than 2min between all sets

Back Squat

10@60% 8@65% 8@70% 8@75%

Front Squat

5@60% 5@65% 2×5@70%

WOD

7min: Metcon (AMRAP – Rounds and Reps)

– 1 SNATCH

– 3 CLEAN AND JERK

Rx+ @165/110

Rx @135/95

CORE WOD

TABATA

4min: 20on/10off each

– TOES TO BAR

– REST 1min

– PLANK ROCKS