11.8.16

Riptide CrossFit – CrossFit

WARM-UP

– 500m ROW

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

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

3-5: Shoulder Press (Strict)

6-8: Bent Over Row (Per Arm)

Perform with DB

If done with Bar, perform 10-12

8min: Metcon (AMRAP – Rounds and Reps)

– 10 THRUSTERS

– 15 TOES TO BAR

– 50 DOUBLE UNDERS

Rx+ @115/75

Rx @95/65

WOD