08.12.16

Riptide CrossFit – CrossFit

OLYMPIC LIFTING

20min: Clean Complex (E2MOM)

+ 1 HANG POWER CLEAN

+ 1 POWER CLEAN

WOD

Metcon (Time)

– 400m MEDBALL RUN @20/14

– 40 DUAL KB SWINGS @24/16

– 400m RUN (no medball)

– 40 DUAL KB PRESSES

– 400m MEDBALL RUN

ROAD TO CRUSH

Perform this section after the CLEAN COMPLEX, but before the WOD.

7rds: Behind The Neck Jerk

– 1 Rep

– MAX SET MUSCLE UPS