CROSSFIT 10.16.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

CHECK OUT OUR MEAL PLANS!

SIGN UP TODAY – SPACE IS LIMITED

http://crossfitriptide.com/meal-plans/

YOGA (MOBILITY) IS BACK!

Saturday Morning @ 9am, Come Join us and bring friend for a free class!

CROSSFIT AFTER SCHOOL PROGRAM IS HERE :

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

WARM-UP

Coach’s Choice

BARBELL WORK

15min: Bear Complex (1-REP MAX)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
* BC *

3 Rounds

– 550m RUN

– 20 DB CURLS

– 20 PUSH UPS

WOD

10min: Metcon (AMRAP – Rounds and Reps)

– P. SNATCHES @95/65#

– 10 BOX JUMP OVERS

* BC *

– 10 KB SNATCHES

– 10 BOX JUMP OVERS

Rx PLUS

A. WARM UP

B. BACKSQUAT (yes, again 🙂

– EMOM x 10

C. BEAR COMPLEX

– 12min to find MAX

D. WOD