CROSSFIT 11.3.15

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/

WARM-UP

Coach’ Choice

BARBELL WORK

Clean Complex (POWER CLEAN + HANG SQUAT CLEAN)

* BC *

3 Rounds

– 15 MEDBALL SITUPS

– 15 MEDBALL PUSH UPS

– 150 JUMP ROPE

WOD

Metcon (Time)

3 Rounds

– 500m ROW / 400m RUN

– 12 DEADLIFTS @225/185

– 21 BOX JUMP OVERS

* BC *

3 Rounds

– 400m RUN

– 12 KB DEADS

– 21 BOX JUMP OVERW

Rx PLUS

A. WARM UP

B. CLEAN COMPLEX

C. WOD