CROSSFIT 9.22.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

OUR FACEBOOK PAGE HAS MOVED! Come Like our Page 🙂

https://www.facebook.com/crossfitfortlauderdale

DID YOU TAKE YOUR PROTEIN? CHECK OUT THESE SHAKE RECIPES AND PICK UP SOME PROTEIN FROM THE BOX!

http://bbcom.me/1OMObat

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

BARBELL WORK

5 X: Jerk Complex (3 FRONT SQUATS + 1 JERK)

* BC *

ROW 20min EMOM

– Odd: 200m

– Even: REST

WOD

Metcon (Time)

2 Rounds

– 800m RUN

– 200m FARMER’S CARRY @32/24kg

Rx PLUS

A. WARM UP

B. JERK COMPLEX

C. WOD I

– 50 KB SNATCHES FT @24/16kg

– When the clock hits 5:00, begin WOD II

D. WOD II