09.19.16

Riptide CrossFit – CrossFit

STRENGTH WOD

Back Squat

5@70% 5@80%

3@90% 2×1@100%

WOD

4rds: Metcon (Time)

– 300m ROW

– 15 KB PRESSES @24/16kg

* * * 5min REST * * *

Helen (Time)

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

ROAD TO CRUSH

5 Rounds

– 25 DOUBLE UNDERS

– 5 BAR MUSCLE UPS

– 1min REST