10.14.16

Riptide CrossFit – CrossFit

STRENGTH WOD

ENDURANCE WOD

4 ROUNDS

– E5MOM

– 400m RUN + 50 DUBS

Metcon (Time)

TEAMS OF 3

9 ROUNDS (Alternate partners after each round)

20 AMERICAN KB SWINGS (24/16)

15 BOX JUMP OVERS (24/20)

10 GOBLET SQUATS

Metcon

CORE WOD

150 (SIT UPS / V-UPS / RUSSIAN TWISTS /… YOUR CHOICE)

* WHAT WOULD RICH FRONING CHOOSE?…. GHD SIT UPS 🙂