12.7.16

Riptide CrossFit – CrossFit

WARM-UP

– 500/400m ROW

– 5min FOAM ROLL

– MOVEMENT PREP

Weightlifting

Every 3 minutes, for 21 min (7 sets) of:

2: Back Squat

WOD

Every min, for 24 min of:

– MIN 1: 5 THRUSTERS

– MIN 2: 10 TOES TO BAR

– MIN 3: 15 BOX JUMP OVERS

– MIN 4: REST