08.05.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

We are in 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

Crush Games Prelim 16.4 (AMRAP – Rounds and Reps)

8min

– 10 DEADLIFTS

– 12 TOES TO BAR

– 15 WALL BALLS

Rx+ @225/155

Rx @185/125 w/Situps

SKILL WOD

Metcon (Time)

– 100cal ROW

– 100 HSPU

* Break-up as desired. Just get it done!

* If you ROWed yest, perform 350 DOUBLE UNDERS instead.