03.29.17

Riptide CrossFit – CrossFit

WARM-UP

Coach’s Choice

STRENGTH WOD

10min: 20 Walking Lunges (24/16kg KB’s in each hand)

* Lift E2MOM

Then…

15min: Bench Press (6-6-5-5-4)

* Lift E3MOM

SWOLE WOD

Three sets of:

– 8 Single-Arm DB ROW (per arm)

– 45sec REST

– 60sec HOLLOW ROCKS

– 45sec REST