11.30.16

Riptide CrossFit – CrossFit

WARM-UP

– 500m ROW

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

Every 3 minutes, for 15 min (5 sets) of:

3: Deadlift

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

WOD

2rds: Metcon (Time)

3rds of “CINDY”

– 5 PULL UPS

– 10 PUSH UPS

– 15 AIR SQUATS

2rds of “DT”

– 12 DEADLIFTS

– 9 HANG POWER CLEANS

– 6 PUSH JERKS

800m RUN

Rx+ @155/105

Rx @115/75