12.22.16

Riptide CrossFit – CrossFit

WARM-UP

5min FOAM ROLL

400m RUN

Weightlifting

Every 2 min, for 16 min (8 sets):

3: Bench Press

Couple with 6 bicep curls per arm

WOD

Teams of two:

Metcon (Time)

– 100/80 CAL ROW

– 80 AMERICAN KB SWINGS

– 60 SITUPS

– 40 KB OHS (or GOBBLET SQUATS)

– 20 MUSCLEUPS (or 40 PULL UPS)

*Alternate EMOM

*Perform 2 BURPEES as u begin min