1.18.17

Riptide CrossFit – CrossFit

WARM-UP

– 50 SHOULDER TAPS

– 40 SITUPS

– 30 JUMPING AIRSQUATS

– 20 KETTLEBELL SWINGS

– 10 BURPEES

SKILL WOD

* Perform:

– 7 x 5 STRICT PULL UPS AHAP

* Look Good:

4 Sets

Min 1: 100m RUN

Min 2: 15 RING ROWS

Min 3: 20 SIT UPS

WOD

8rds: Metcon (Time)

– 16 FRONT RACK LUNGES

– 8 BOX JUMP OVERS

115/75 Rx+

95/65 Rx