08.22.16

Riptide CrossFit – CrossFit

STRENGTH WOD

No longer than 2min between all sets

Back Squat

8@65% 8@70% 6@80% 6@85%

Front Squat

5@60% 5@70% 5@75% 5@80%

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Courtesy of Waleed

CORE WOD

Optional after class:

5rds not for time

– 5 Eccentric TTB

– 10 BACK EXTENSIONS

– 60sec SIDE PLANK (30 per side)