CROSSFIT 11.18.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

Here is the article that we all missed out on 🙂 – Measure Your Commitment to Weightlifting – http://ow.ly/UIlPH

WARM-UP

STRENGTH WOD

20min: Front Squat (REACH 3RM)

* BC *

ROWING

15min – 30sec ON / 30sec OFF

WOD

10min: Metcon (AMRAP – Rounds and Reps)

– 5 TOES TO BAR

– 10 PUSH UPS

– 15 AIR SQUATS

Rx PLUS

A. WARM UP

*** All Weighlifting perform E3MOM ***

B. PUSH PRESS

– 4 x 3

C. PUSH JERK

– 3 x 2

D. SPLIT JERK

– 3 x 1

E. FRONT SQUATS

– 5 x 3

– 2 x 1

F. WOD is not mandatory today, but if you are up for it, kill it!