CROSSFIT 1.30.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

SUNS OUT GUNS OUT 2 –

1. ATHLETE SIGN IN FROM 8-8:30AM

2. 1st WOD @9:00AM

We will have coffee, bagels, and some fruit. Also, water and gatorade offered during comp. Lunch catered by MANNY’s MEALS! bring other snacks if wanted. Beer and wine after WODs are done!

WOD

15min cap to complete events 1 & 2

Begin by rowing, switching as desired, damper setting as desired. Upon completion of the ROW, both partners must set a 1RM clean (power or squat clean). The total of both partners will be used to grade this WOD.

1 SC: 2k Row (Time)

Max Effort 2k Row

2 SC: Clean (TOTAL WEIGHT FOR TEAM)

1 RX: 2k Row (Time)

Max Effort 2k Row

2 RX: Clean (TOTAL WEIGHT FOR TEAM)

WOD

0:00 – 3:00

2 Rounds of:

12 THRUSTERS

12 TOES TO BAR

3:00 – 6:00

2 Rounds of:

15 THRUSTERS

15 TOES TO BAR

6:00 – 9:00

2 Rounds of:

18 THRUSTERS

18 TOES TO BAR

The ladder will ascend by 3-reps every 3-minutes until the team can not complete the ladder.

SC 3: Metcon (AMRAP – Rounds and Reps)

Scaled @75/45

Med-Ball Sit-Ups instead of Toes To Bar

RX 3: Metcon (AMRAP – Rounds and Reps)

Rx @95/60

WOD

This WOD will be announced on competition DAY. Be ready for ANYTHING.

SC 4: Metcon (Time)

RX 4: Metcon (Time)