07.05.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

E3m: Split Jerk (5 x 3)

* Reach a 3RM for the day

Back Squat (5@65% – 5@75% – ME@85%)

ME = At least 5 reps. If you get 4 – re-rack the bar and perform the 5th

WOD

4rds: Metcon (Time)

– 10 HANG POWER SNATCH

– 200m RUN

– 10 OH LUNGES

– 200m RUN

Rx+ @115/75

Rx @95/65

ROAD TO CRUSH

Perform all of today’s work plus:

18-15-12-9 REVERSE HYPERS AHAP