CROSSFIT 10.27.15

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: Clean Complex (P.CLEAN + H.CLEAN + SPLIT JERK)

E2MOM

* BC *

2 ROUNDS

– 400m RUN

– 30 KB SWINGS

– 20 CAL ROW

WOD

10min: Metcon (AMRAP – Rounds and Reps)

ASCENDING LADDER BY 2

– OHS @95/65#

– BOX JUMP OVERS @24/20″

* BC *

– OH LUNGES (each leg)

– BOX JUMP OVERS

Rx PLUS

A. WARM UP

B. CLEAN COMPLEX

C. FRONT RACK STEP UPS

– 4 x 16 (8 one leg, then 8 on the other)

– ANY HEIGHT (12″-20″)

D. WOD