08.04.16

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.

OLYMPIC LIFTING

10rds: Behind The Neck Jerk (1 SQUAT JRK)

* Work up to a max.

This is meant to be fun and give you a chance to work on a new skill set.

WOD

5rds: Metcon (Time)

– 12 OH LUNGES

– 25cal ROW

– 2min REST

Rx+ @135/95

Rx @105/70