CROSSFIT 2.5.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

DORAL LIFTING CHAMPIONSHIP

SUPERBOWL PARTY

(Starts 5pm – 717 SW 9th Ave. 33315)

15$, BYOB, Swim Suit, and Something to Grill!

THE CROSSFIT OPEN

Sign Up Online @ games.crossfit.com

WARM-UP

“Light Fran”

15 – 12 – 9

– THRUSTERS @45/30

– PULL UPS or RING ROWS

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STRENGTH WOD BC

10 Rounds (20min Cap)

– 50M Heavy Sled Push

– 5 Burpees

BOOTCAMP WOD

20 MIN AMRAP (TEAMS OF 2)

2 – 4 – 6 – 8 – 10… Man Makers

+ 10 Situps Between Rounds

STRENGTH WOD

3 x 2: Shoulder Press

3 x 2: Push Press

3 x 2: Push Jerk

WOD

TEAM OF 2

20min: Metcon (AMRAP – Rounds and Reps)

2-4-6-8… CLEAN & JERK @185/125

2 ROPE CLIMBS BETWEEN RDS