09.13.16

Riptide CrossFit – CrossFit

OLYMPIC LIFTING

12min: Clean Complex (6 Sets)

+ 1 POWER CLEAN

+ 1 HANG CLEAN

3rds: Metcon (3 Rounds for reps)

– 30sec MAX POWER CLEAN @60% of Complex

– 60sec REST

– 30sec MAX S2OH

– 60sec REST

WOD

“WZA 2015 Individual Challenge 4”

Metcon (Time)

30 of each:

– CAL ROW

– WALL BALLS

– TOES TO BAR

– DEADLIFTS

– BURPEE BOX JUMP OVERS

– DEADLIFTS

– TOES TO BAR

– WALL BALLS

– CAL ROW

Rx+@185/135

Rx @155/105

ROAD TO CRUSH

3Rds

– 400m RUN

– 40 DOUBLE UNDERS

– 1:1 REST