11.16.16

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

SKILL WOD

18min: Metcon (6 Rounds for reps)

E2MOM

Min 0: 45sec MAX MUSCLE UPS

Min 2: 15 HSPU

Min 4: 45sec L SIT HOLD

*Score the MUSCLEUPS

WOD

25min: Metcon (5 Rounds for reps)

E5MOM

MAX REPS INSIDE OF 3min

– 8 BURPEES

– 12 WALL BALLS

– 200m RUN

– MAX EFFORT DOUBLE UNDERS

* Score the DOUBLE UNDERS