08.03.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

Today begins a much needed DELOAD week.

Dont be a HERO! Rest your body and follow the program.

We will focus on practicing technique and a few skills this week,

and continue with strength next week.

Road to Crush, follow the program.

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

ENDURANCE WOD

3 Rds

– 550m RUN

– 55 RUSSIAN TWISTS

* You may sub in any core movement you want