3.6.17

Riptide CrossFit – CrossFit

WARM-UP

7min AMRAP

– 10 CAL ROW

– 10 KB SWINGS

– 100m RUN

– 10 PUSH UPS

USE REST OF 15min TO MOBILIZE

STRENGTH WOD

All squatting should be done under 20min.

Front Squat (3@70% / 3@80% / MAX @90%)

Do not waste effort on warmup sets. Follow this rep scheme:

2-3@40% / 1-2@50% / 1@60%

“Look Good”

5 SETS

– 300m ROW

– 20 RUSSIAN TWISTS

– 1min PLANK HOLD

WOD

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

COOL-DOWN

Athlete’s Choice! Perform after class if desired.

400m Run (Time)

Max Effort 400m Run