11.14.16

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

Every 2 min for 20 min (10 sets):

11: Power Clean

Rest 10sec between 2 singles

WOD

Teams of 2

alternate sets to complete 4 each

Metcon (Time)

– 3 HANG POWER CLEANS

– 2 ALTERNATING REVERSE LUNGES

– 1 JERK

– 400m RUN

* Choose heaviest load you can successfully complete without dropping the barbell

CORE WOD

Optional at the end of class:

3 Sets:

– 10 SUPINE RING ROWS

– 30sec REST

– 1min HOLLOW HOLD

– 30sec REST