CROSSFIT 11.25.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

HOLIDAY SCHEDULE

** Closed Thanksgiving Day **

** Friday 10am and 6pm Classes ONLY

** Yoga Cancelled on Saturday Mornings

WARM-UP

STRENGTH WOD

15min: Overhead Squat (5 x 3)

* BC *

– 3 Sets:

– 500m ROW

– 20 PLATE OH LUNGES

– 10 PLATE CURLS

WOD

Metcon (Time)

– 1000m ROW

– 30 C2B PULL UPS

– 10 HEAVY SNATCHES @135/95

– 500m ROW

– 15 C2B PULL UPS

– 5 HEAVY SNATCHES

Rx PLUS

A. WARM UP

B. OHS

– 4 sets to reach heavy single

C. SNATCH BALANCE

– 3 sets to reach heavy single

D. WOD