CROSSFIT 11.24.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

HOLIDAY SCHEDULE

** Closed Thanksgiving Day **

** Friday 10am and 6pm Classes ONLY

** Yoga Cancelled on Saturday Mornings

WARM-UP

STRENGTH WOD

3reps: Clean (EMOM for 10min)

* BC *

– 5 Sets:

– 200m RUN

– 10 KBS

– 10 SITUPS

WOD

5 Rds: Metcon (Time)

– 7 DEADLIFTS @225/135

– 30 AIRSQUATS

– 7 HSPU

* BC *

– 10 DUAL KB DEADS

– 30 AIRSQUATS

– 10 PUSH UPS

Rx PLUS

A. WARM UP

B. CLEANS

C. WOD