CROSSFIT 9.7.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

YOGA

Invite a friend for a free class and help provide us with feedback.

DON’T HAVE A JUMP ROPE?

Check out our RPM Fitness Ropes

WARM-UP

Coach’s Choice

WOD

BEGIN EACH WOD EVERY 20min

CAP EACH WOD AT 15min

0:00: Metcon (Time)

– 21 THRUSTERS @95/65

– 400m RUN

– 21 PULL UPS

– 21 OVERHEAD SQUATS

– 21 PULL UPS

– 400m RUN

– 21 THRUSTERS

20:00: Metcon (Time)

5 Rounds

– 25sec L-SIT HOLD

– 3 CLEAN & JERKS @205/145

40:00: Metcon (Time)

9 – 6 – 3

– HANG SQUAT SNATCH @135/95

– BOX JUMP @30/24″