12.2.16

Riptide CrossFit – CrossFit

WARM-UP

– 500m ROW

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

Every 3 minutes, for 18 min (6 sets) of:

1.1.1: Clean

Rest 10 sec between singles

WOD

Metcon (Time)

– 100m WALKING LUNGES

– 20 THRUSTERS

– 200m FARMERS CARRY

– 20 THRUSTERS

– 200m FARMERS CARRY

– 20 THRUSTERS

– 100m WALKING LUNGES

Rx+ 95/65

Rx 75/55