11.11.16

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

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

1RM: Front Squat

WOD

20min: Metcon (AMRAP – Rounds and Reps)

“Sage at 20”

– 20 THRUSTERS @135/95

– 20 PULLUPS

– 20 BURPEES OVER THE BAR