05.23.16

Announcements

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Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

20min: Push Press Behind Kneck (2x + 1x SNATCH BALANCE)

– ODD: Work up to a max 2+1 for the day

– EVEN: MUSCLE UPs (7 – 6 – 5 – 4 – 3 – 2 – 2 – 1 – 1 – 1)

WOD

12min: Metcon (AMRAP – Reps)

– 2,000m row

– MAX GROUND TO OVERHEAD 155/90

Rx+ 185/105

ENDURANCE WOD

Optional at the end of class

4 Rounds

– 20 HOLLOW ROCKS

– 15 MTN CLIMBERS PER SIDE

– 10 SIT UPS