12.9.16

Riptide CrossFit – CrossFit

WARM-UP

– 550m RUN

– 5min FOAM ROLL

– MOVEMENT PREP

WOD

In teams of 3, with only 1 partner working at a time to complete full rds, complete:

9rds: Metcon (Time)

– 500/400m ROW

– 10 BENCH

Rx+ @205/125

Rx @155/105
Immediately into…

9rds: Metcon (Time)

– 500/400m ROW

– 30 WALLBALLS