CROSSFIT 1.20.16

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

– 50 SHOULDER TAPS

– 40 SITUPS

– 30 JUMPING AIRSQUATS

– 20 KETTLEBELL SWINGS

– 10 PULL UPS

SKILL WOD

20min TIME CAP

– A. FIND 5RM STRICT PULL UP (lbs)

– B. 4 x 5 @80%

* BC *

10 Sets

– 100m RUN

– 6 – 8 RING ROWS

WOD

Metcon (5 Rounds for time)

E4MOM for 20min

– 12 DEADLIFTS

– 9 HANG POWER CLEANS

– 6 PUSH JERKS

* BC *

– 12 DUAL KB DEADS

– 9 KB SWINGS

– 6 KB PRESSES PER ARM