CROSSFIT 9.23.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

OUR FACEBOOK PAGE HAS MOVED! Come Like our Page 🙂

https://www.facebook.com/crossfitfortlauderdale

MORNING COFFEE DRINKERS ATTENTION!

http://bit.ly/1KyWPmB

MOBILITY SCHEDULE HAS CHANGED Saturday 9am (ONLY). Thursday 6pm class is now back to a regular CrossFit class.

WARM-UP

Coach’ Choice

SKILL WOD

5 STRICT HSPU EMOM for 8min

* BC *

8 Rounds of

– 20sec PUSH UPS

– 20sec HOLLOW ROCKS

– 20sec REST

WOD

Metcon (Time)

3 Rounds

– 10 UB DEADLIFTS @275/175#

– 20sec REST

– 25 UB WALL BALLS

– 2min REST

Rx PLUS

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