11.15.16

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

OLYMPIC LIFTING

Build in load over the course of the 12 sets,

emphasizing good speed and mechanics.

12min: Hang Snatch (EMOM)

WOD

7min: Metcon (AMRAP – Rounds and Reps)

– 7 OVERHEAD SQUATS

– 7 BOX JUMPS

– 7 TOES TO BAR

Rx+ @135/85

Rx @95/65

ENDURANCE WOD

Optional at the end of class

2k Row (Time)

Max Effort 2k Row