12.17.16

Riptide CrossFit – CrossFit

WARM-UP

5min FOAM ROLL

10min MOVEMENT PREP

WOD

Competitor’s Day:

Pick your favorite WOD rival, and go head to head at every station, recording your scores per round.

Metcon (3 Rounds for reps)

Max effort for 1min, Rest 1min as you rotate:

Station 1 – BURPEES

Station 2 – TOES TO BAR

Station 3 – CAL ROW

Station 4 – THRUSTERS @75/55