04.03.17

Riptide CrossFit – CrossFit

WARM-UP

Coach’s Choice

WOD

“MONDAY MASH”

Modified From Cf Linchpin

Begin WOD every 20min

10min: Metcon (AMRAP – Rounds and Reps)

– 1 ROPE CLIMB

– 5 BURPEES

– 20 DOUBLE UNDERS

5rds: Metcon (Time)

– 6 OVERHEAD SQUATS

– 6 TOES TO BAR

– 6 RING DIPS

Rx+ @115/75 & 2 MUSCLE UPS

Rx @95/65

Metcon (Time)

21-15-9

– RUSSIAN KB SWINGS

– THRUSTERS

Rx+ @115/75 & 32/24

Rx @95/65 & 24/16