11.23.16

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

Every 3 min for 15 min:

-6: Back Squat

-3 Rope Climbs

WOD

Metcon (Time)

5 Rounds:

– 5 TOES TO BAR

– 10 SIT UPS

– 15 AIR SQUATS

3 Rounds:

– 6 HANG POWER SNATCHES

– 9 OVERHEAD SQUATS

– 12 BURPEES

Buy-Out:

– 1 MILE RUN

Rx+ @115/75

Rx @95/65