CROSSFIT 10.9.15

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’s Choice

SKILL WOD

12min: Split Jerk (1-REP MAX)

* BC *

5 SETS

– 12 BICEP CURLS

– 12 DB FRONT RAISES

– 12 DB BENT OVER ROWS

WOD

20min EMOM (45sec ON / 15sec OFF)

– Min 1: MAX THRUSTERS @95/65#

– Min 2: MAX BURPEES OB

– Min 3: MAX RUSSIAN KBS @32/24

– Min 4: REST

Bc sub DB Thrusters

Rx PLUS

A. WARM UP

B. SPLIT JERK

C. WOD