12.19.16

Riptide CrossFit – CrossFit

WARM-UP

3rds

– 100m RUN

– 10 MEDBALL DEADLIFTS

– 10 MEDBALL PRESSES

5min FOAM ROLL

Weightlifting

Five sets of:

4-6: Deadlift

2min REST

4-6: Push Press

2min REST

WOD

Metcon (Time)

– 1000/800m ROW

– 150 DOUBLE UNDERS

– 60 WALLBALLS

Rx+ 30 HSPU