04.05.16

Riptide CrossFit – CrossFit

WARM-UP

Coach’s Choice

* If you did not perform this last wk:

10 Rds

– 100m RUN

– 1 ROPE CLIMB

* 20min Time Cap

STRENGTH WOD

20min: Push Jerk (3@70%, 3@80%, 3+@90%)

*After every set of push jerk,

immediately perform

1 ME set of strict pull ups.

Use bands if needed.

WOD

15min: Metcon (AMRAP – Rounds and Reps)

– 60 CAL ROW

– 50 DEADLIFTS

– 40 PULL UPS

– 30 SHOULDER 2 OH

– 20 BOX JUMPS 24/20

– 10 OVERHEAD SQUAT

* Rx @95/65

* Rx+ @115/75