CROSSFIT 9.18.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

BLOG

11 Misconceptions About CrossFit

http://bit.ly/1KssACj

MOBILITY (CrossFit’s code word for…. Yoga…)

Thursday 6pm and Saturday 9am. Invite a friend for a free class and help provide us with feedback.

WARM-UP

Coach’ Choice

WOD

Metcon (Time)

– 800m RUN

– 30 DEADLIFTS @225/155#

– 30 BOX DIPS

– 30 TOES TO BAR

– 30 BOX JUMPS

– 30 PUSH PRESS @135/95#

– 800m RUN

Rx PLUS

A. WARM UP

B. FULL CLEAN + FS + S. JERK

– EMOM x 11min

– SKIP MIN 3-6-9 TO INCREASE WEIGHT

C. WOD