1.31.17

Riptide CrossFit – CrossFit

ENDURANCE WOD

ON A CONTINUOUS CLOCK:

3 x 400m RUN, 40sec REST

4 x 300m RUN, 30sec REST

5 x 200m RUN, 20sec REST

WOD

5min SNATCH WARMUP

EMOM: Snatch (5×2, 5×1)

SWOLE WOD

3 SUPER SETS

– 3 BENCH (@75%,85%,ME@95%)

– 15 SEATED DB PRESS

– 15 SKULL CRUSHERS

– 15 BENT OVER ROWS

– 15 BICEP CURLS

Bench Press (MAX EFFORT @95%)