11.10.16

Riptide CrossFit – CrossFit

WARM-UP

– 500m ROW

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

Take 20 minutes to build to today’s heavy lift.

2RM: Bench Press

WOD

Metcon (Time)

– 1000m ROW

– 30 BENCH PRESS*

– 800m RUN

* Load with 60% of today’s 2RM.