CROSSFIT 1.19.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

Check out our events calendar!

http://www.crossfitriptide.com/events

SUNS OUT GUNS OUT 2

Jan. 30th Throwdown @ Riptide!

BARBELL CLUB

Join us for our second meeting Sunday 24th from 10am – 11:30am! Everyone is invited to attend. For more information talk to your coach!

WARM-UP

Ready to run?

EMOM for 7min

– 150m RUN

– 3min REST

EMOM for 7min

– 150m RUN

WOD

TEAMS OF 3 – RECORD INDIVIDUALLY

Metcon (3 Rounds for reps)

Round 1 – 5min AMRAP

– BACKSQUATS 205/135

2min REST

Round 2 – 5min AMRAP

– BACKSQUATS 185/125

2min REST

Round 3 – 5min AMRAP

– BACKSQUATS 165/115

2min REST

SWOLE WOD

3 Supersets:

A. 5 BENCH PRESS(65%,75%,ME85%)

B. 15 DB FLYES

C. 15 DB SKULL CRUSHERS