CROSSFIT 1.22.16

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

6 Rounds

– 100m RUN

– 8 RING DIPS

BARBELL WORK

12min: Snatch Balance (3sec @ Bottom)

Work up in weight

to heavy single

12min: Snatch (3sec @ Bottom)

Work up in weight

to heavy single

BOOTCAMP

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PARTNER ROW 4000M / SUPERMAN

Partner A : 500m Row

Partner B : 15 Superman

Switch… Until 4000m is completed

WOD

9min: Metcon (AMRAP – Rounds and Reps)

AMRAP

Ascending Ladder: 3 – 6 – 9 – 12…

– DEADLIFTS @225/155

– TOES TO BAR

BOOTCAMP

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5 BURPEES

10 DEAD LIFTS (Dual KB)

20 MOUNTAIN CLIMBERS