09.12.16

Riptide CrossFit – CrossFit

STRENGTH WOD

Back Squat

6@70% 6@80%

3@90% 2@95%

WOD

“WZA 2015 Individual Challenge 3”

Metcon (Time)

21-15-9

– HSPU

– C2B PULL UPS

CORE WOD

Optional at the end of class:

3 Rounds:

– 20 WALL BALL SITUPS

– 1min SIDE PLANK HOLD R

– 1min SIDE PLANK HOLD L

– 10 SUPERMEN W/PVC

ROAD TO CRUSH

Perform before core WOD. Only do CORE WOD if wanted.

– 3x1000m ROW

– Rest as needed