CROSSFIT 10.26.15

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: Back Squat (3 x 10)

E4MOM

* BC *

10min AMRAP

– 15 AIRSQUATS

– 10 SITUPS

– 5 PUSH UPS

– 100m RUN

WOD

Metcon (Time)

– 1000m ROW / 800m RUN

– 30 DEADLIFTS @225/155#

– 50 PULL UPS

* BC *

– 800m RUN

– 30 DUAL KB DEADLIFTS

– 50 JUMPING PULL UPS

Rx PLUS

A. WARM UP

B. SNATCH

– 3 × 1 @85%

– Ignore percentages if you havent tested in the past 4 weeks

C. BACKSQUAT

D. WOD