12.23.16

Riptide CrossFit – CrossFit

WARM-UP

5min FOAM ROLL

400m RUN

Weightlifting

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

2: Snatch

WOD

Every 2 minutes, for 10 minutes (5 sets):

– 20 WALKING LUNGES (24/16kg KBs in each hand)

Every 3 minutes, for 9 minutes (3 sets):

– 15 OVERHEAD SQUATS (115/75 or 95/65)

Buy Out:

800m Run (Time)

Max Effort 800m Run