CROSSFIT 11.11.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

STAY IN TOUCH! JOIN THE GROUP

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

WARM-UP

Coach’s Choice

STRENGTH WOD

15min: Clean Complex (EMOM: 1 POWER+1 FULL+1 F. SQUAT)

* BC *

10min EMOM

– 10 BURPEE BOX JUMPS

WOD

15min: Metcon (AMRAP – Rounds and Reps)

– 10 P. CLEANS @135/95#

– 20 WALL BALLS

– 30 DOUBLE UNDERS

* BC *

– 10 SINGLE KB CLEANS

– 20 WALL BALLS

– 30 DOUBLE UNDERS

Rx PLUS

A. WARM UP

B. CLEAN COMPLEX

C. WOD

D. ADD’L CONDITIONING

– 10min EMOM

– 10 BURPEE BOX JUMPS