CROSSFIT 10.19.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

GIVE OUR MEAL PROGRAM A TRY!

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

CROSSFIT AFTER SCHOOL PROGRAM IS HERE :

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

JUMP ROPES FOR SALE AT THE BOX!

The double unders are taking over! Pic up a rope today 🙂

WARM-UP

Coach’ Choice

BARBELL WORK

12min: Snatch Complex (SNATCH PULL + SNATCH + OHS)

E2MOM

* BC *

2 x 4min AMRAP / 2min REST between

– 15 AIRSQUATS

– 10 SITUPS

– 5 PUSH UPS

– 100m RUN

WOD

Metcon (Time)

7 Rounds

– 11 FRONT SQUATS @135/95#

– 10 PUSH JERKS

* BC *

7 Rounds

– 11 GOBBLET SQUATS

– 10 AMERICAN KBS

Rx PLUS

A. WARM UP

B. GYMNASTICS

– 5 x 10-15 PULL UPS

– Sets as continuous as possible

– Rest no more than 60sec ‘tween sets

C. SNATCH PULL + SNATCH + OHS

D. WOD