CROSSFIT 10.29.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

SIGN UP FOR THE LIFT OFF!

https://games.crossfit.com/liftoff/

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

WOD

Metcon (Time)

– 550m RUN

– 25 CAL ROW

– 5 ROPE CLIMBS

– 400M RUN

– 20 CAL ROW

– 4 ROPE CLIMBS

– 200m RUN

– 10 CAL ROW

– 2 ROPE CLIMBS

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ALTERNATE RAIN WORKOUT

3 Rounds

1000m Row

30 KB clusters

30 Burpees