1.30.17

Riptide CrossFit – CrossFit

WARM-UP

8min E2MOM

– 20 DOUBLE UNDERS

– 100m RUN

– 20 DOUBLE UNDERS

SKILL WOD

18min TIME CAP

Performance:

– A. GYMNASTIC SWING PULL TO HIPS

– B. 4×4 BOX MUSCLEUP TURN OVER

– C. 3×3 BOX MUSCLEUP

Look Good:

4 Rounds

– 400m ROW

– 20 DIPS

– 20 SITUPS

WOD

Metcon (Time)

21 – 15 – 9

DEADLIFTS *

BOX JUMPS

* 21 @225/135

* 15 @245/145

* 9 @275/165