CROSSFIT 10.23.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

MEAL DELIVERY STARTS ON THE 26TH, ARE YOU READY?

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

DON’T FORGET ABOUT YOGA (MOBILITY) TOMORROW MORNING 9AM!

INVITE A FRIEND TO TRY A CLASS

http://crossfitriptide.com/free-trial/

WARM-UP

Coach’s Choice

BARBELL WORK

10min: Back Squat (1-rep EMOM)

* BC *

3 Rounds

– 20 RING ROWS

– 20 DB CURLS

– 20 PUSH UPS

– 1min REST

WOD

Metcon (Time)

3 ROUNDS

– 30 POWER CLEANS @95/65#

– 30 SITUPS

– 30 BOX JUMPS

* BC *

– 30 WALL BALLS

– 30 SITUPS

– 30 BOX JUMPS

Rx PLUS

A. WARM UP

B. BACKSQUAT

C. WOD

D. ROWING WOD

– 50-40-30-20-10 CAL ROW

– 1:1 WORK-REST RATIO