CROSSFIT 10.30.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

STAY IN TOUCH! JOIN THE GROUP

https://www.facebook.com/groups/riptidecrossfit/

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

STRENGTH WOD

12min: Back Squat

E2MOM

* BC *

12min ROWING

– 20sec ON / 10sec OFF

WOD

Metcon (Time)

– 50 CAL ROW

– 40 SDHP @95/65#

– 30 WALL BALLS

– 20 HANG POWER CLEANS

– 10 THRUSTERS

* BC *

– 800m RUN

– 40 SDHP (KB)

– 30 WALL BALLS

– 20 KB SWINGS

– 10 BURPEES OTKB

Rx PLUS

A. WARM UP

B. BACKSQUAT

C. WOD