CROSSFIT 11.16.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

WARM-UP

– 400m JOG

– Light Stretch

* Get right into the WOD

WOD

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

STRENGTH WOD

2×10: Back Squat (BEAT LAST WEEK!)

* BC *

– 5 Sets:

– 10 GOBBLET SQUATS

– 30sec WALL SQUAT HOLD

Rx PLUS

A. WARM UP

B. WOD

C. POWER CLEAN

– 3 x 2

– 10min TIME CAP (including WU)

D. CLEAN COMPLEX

– CLEAN + FS + SPLIT JERK

– 3 x 1

– 6min TIME CAP

E. BACK SQUAT