11.3.16

Riptide CrossFit – CrossFit

WARM-UP

– 500m ROW

– 5-10min FOAM ROLL

– MOVEMENT PREP

SKILL WOD

E2MOM for 3 rounds complete:

– MIN 0: 8-10 MUSCLE UPS

– MIN 2: 15-20 HSPU

– MIN 4: 45sec L-SIT HOLD

WOD

Rest 2 min between rds:

Metcon (5 Rounds for reps)

2min to complete:

– 3 HANG CLEANS

– 6 SHOULDER TO OVER HEAD

– 9 FRONT SQUATS

– MAX EFFORT BURPEES

* Count only BURPEES

Rx+ @135/95

Rx @115/75