CROSSFIT 9.28.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

CROSSFIT AFTER SCHOOL PROGRAM IS HERE :

http://crossfitriptide.com/after-school/

PICK UP SOME PURE PHARMA AT THE BOX!

http://bit.ly/1YJcBG8

WARM-UP

Coach’ Choice

STRENGTH WOD

5 x 5: Bench Press (Increasing Weight)

* BC *

5 Sets

– 15 PUSH UPS

– 20 AIR SQUATS

– 15 DIPS

WOD

Metcon (Time)

5 Rounds

– 7 SQUAT SNATCHES @95/65#

– 14 AMERICAN KBS @24/16kg

* BC *

5 Rounds

– 7 BOX JUMPS

– 14 AMERICAN KBS

Rx PLUS

A. WARM UP

B. CLEAN & JERK

– 20min to reach a MAX

C. BENCH

D. WOD

Clean and Jerk