08.29.16

Riptide CrossFit – CrossFit

STRENGTH WOD

Back Squat

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

Front Squat

5@70% 5@75% 5@80% 5@85%

CORE WOD

4 Rounds

Spend 40sec PER STATION

Take 20sec to transition from station to station

Perform at max capacity

– MEDBALL SITUPS

– L-SIT HOLD

– MOUNTAIN CLIMBERS

– BICEP CURLS

ENDURANCE WOD

Optional after class:

– 3 x 1500m ROW

– 3min REST