11.7.16

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

Every 2min, for 20min (5 sets of each):

1111: Power Clean

Rest 10 sec between 4 singles

5: Pull-ups (Strict / Weighed)

Rest 90sec

If you are unable to perform strict, practice 8-10 kipping

WOD

3rds: Metcon (Time)

– 10 POWER CLEANS

– 10 BURPEE BOX JUMPS

Rx+ @155/105

Rx @135/95