CROSSFIT 11.13.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

STAY IN TOUCH! JOIN THE GROUP

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

WARM-UP

Coach’s Choice

STRENGTH WOD

10min: Back Squat (1rep EMOM)

* BC *

3 ROUNDS

– 400m RUN

– 25 RING ROWS

WOD

Metcon (Time)

27 – 21 – 15 – 9

CAL ROW

P. SNATCH @75/55#

550m-400m-300m-200m

RUN

27 – 21 – 15 – 9 (each arm)

DB. SNATCH

Rx PLUS

A. WARM UP

B. BACKSQUATS

C. WOD