09.28.16

Riptide CrossFit – CrossFit

OLYMPIC LIFTING

6 SETS:

Begin each section every 2min

30sec: Handstand Push-ups

Rest 90sec

30sec KB SNATCHES @24/16

Rest 90sec

WOD

Metcon (Time)

** BUY IN:

– 20 PISTOLS

– 800m RUN

3rds

– 15 DEADLIFTS @225/155

– 15 BOX JUMP OVERS @30/24

** BUY OUT:

– 20 PISTOLS

– 800 RUN

ROAD TO CRUSH

RTC Perform this before everything else

7sets: Clean Complex (Lift E2min)

+ 1 POWER CLEAN

+ 1 PUSH JERK

+ 1 T&G CLEAN

+ 1 JERK