CROSSFIT 11.4.15

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

5 Sets of 300m ROW

SKILL WOD

10min PULL UP TECHNIQUE

WOD

Metcon (Time)

– 25 P. SNATCHES @95/65

– 25 C2B PULL UPS

– 25 OH SQUATS

– 25 C2B

– 25 THRUSTERS

– 25 C2B

* BC *

– 25 KB SNATCHES EACH ARM

– 25 PULL UPS

– 25 PLATE OVERHEAD LUNGES EACH LEG

– 25 PULL UPS

– 25 DB THRUSTERS

– 25 PULL UPS

Rx PLUS

A. ROW CONDITIONING

B. SNATCH COMPLEX

– 1 POWER + 1 FULL + 1 OHS

– E2MOM x 10min

C. WOD