08.31.16

Riptide CrossFit – CrossFit

STRENGTH WOD

Back Squat

8@65% 8@70% 8@75% 8@80%

Front Squat

5@60% 5@65% 5@70% 5@70%

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

ENDURANCE WOD

Optional after class if you wanna diesel out!

4 Rounds

– 250m ROW (Threshold Pace)

– 2 min REST