08.15.16

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@70% 2×5@75%

WOD

21min: Metcon (7 Rounds for reps)

EMOM

– 1st: 3 SNATCHES

– 2nd: 12/9CAL ROW

– 3rd: ME HSPU (record)

Rx+ @155/95

Rx @115/75

CORE WOD

Optional after class:

3rds not for time

– 30 MEDBALL SITUPS

– 60sec PLANK HOLD