2.20.17

Announcements

ACCOUNTABILITY HOMEWORK :
Sign-up for the CrossFit Open today! Click the link below
http://crossfitriptide.com/2017/02/11/8396/

Riptide CrossFit – CrossFit

WARM-UP

3 Rounds

– 100m RUN

– 5 AIRSQUATS

– 5 PUSHUPS

– 5 MUSCLE SNATCHES

– 5 OHS

USE REMAINDER OF 10 MIN TO STRETCH AND MOBILIZE

WOD

4min: Metcon (3 Rounds for reps)

– 200m RUN

– 10 BURPEES OTB

– MAX POWER SNATCHES

10 @75/55

8 @95/65

6 @115/75

4 @135/85

2 @155/95

REST 4MIN BETWEEN RDS

STRENGTH WOD

20min: Back Squat (5 x 3 ascending weight every set)

COOL-DOWN

800m Run (Time)

Max Effort 800m Run