CROSSFIT 11.2.15

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

Back Squat (3 x 10)

* BC *

WOD

Metcon (Time)

– 21 PISTOLS @30/20#

– 15 PUSH PRESSES @155/105#

– 9 MUSCLE UPS

* 5 BURPEES EMOM *

* BC *

Rx PLUS

A. WARM UP

B. BACKSQUAT

C. WOD