12.21.16

Riptide CrossFit – CrossFit

WARM-UP

5min FOAM ROLL

400m RUN

Weightlifting

Every 90 sec, for 15 min (10 sets):

2: Power Clean

Build to today’s heavy-ish double.

WOD

3min: Metcon (4 Rounds for reps)

– 3 THRUSTERS

– 4 BURPEE BOX JUMPS

– 5 RING DIPS

*3min REST BETWEEN 3min AMRAP

Rx+ 135/95

Rx 95/65