04.13.16

Riptide CrossFit – CrossFit

WARM-UP

6 Rds

– 200m SPRINT

– 30 WALKING LUNGES

– 2min REST

* Bye Everybody’s Legs! Love, Njb 😉

WOD

WORK for 30min

– MIN 1: 5 PUSH JERK

– MIN 2: REST

– MIN 3: FULL MINUTE PLANK HOLD

– MIN 4: REST

– MIN 5: 10 BURPEE BOX JUMP OVERS

– MIN 6 – REST

For PUSH JERK

* Rd1 5@55%

* Rd2 5@65%

* Rd3 5@75%

* Rd4 3@85%

* Rd5 1+@95%

Push Jerk