10.04.16

Riptide CrossFit – CrossFit

SKILL WOD

6 SETS:

Begin each section every 2min

45sec: Handstand Push-ups

Rest 45sec

45sec DOUBLE UNDERS

Rest 45sec

WOD

Metcon (Time)

2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2

– SINGLE KB SQUAT CLEANS (16/24)

– ALTERNATING PISTOLS

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