11.22.16

Riptide CrossFit – CrossFit

WARM-UP

– 500m ROW

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

Take 25 min to build up to today’s 1-RM:

Power Clean

WOD

Metcon (Time)

21 – 15 – 9

– AMERICAN KB SWINGS

– PUSH UPS

– PULL UPS

Rx+ 32/24 & C2B

Rx 24/16

SWOLE WOD

Optional at the end of class:

3 Sets

– 15 BICEP CURLS

– 15 DB FLYES