12.16.16

Riptide CrossFit – CrossFit

WARM-UP

5min ACTIVE WORK

5min FOAM ROLL

Weightlifting

Take 20 min to build to today’s 1-RM lift:

Clean and Jerk

WOD

In teams of 3, alternate rounds to complete as many rounds and reps as possible of:

9min: Metcon (AMRAP – Rounds and Reps)

– 3 POWER CLEANS

– 6 TALL BOX JUMPS (no bending knees on jump)

– 9 PUSH UPS

Rx+ 185/125

Rx 145/105