11.9.16

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

Every 3min, for 15min (5 sets):

10: Back Rack Lunge (per leg)

*Off the rack

20/15: Ring Dips

WOD

In teams of two, alternating after full rounds,

complete the following:

10rds: Metcon (Time)

– 20 AMERICAN KBS @24/16

– 15 WALL BALLS @20/14