CROSSFIT 2.10.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

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WARM-UP

10 Sun Salutations Per Side

BARBELL WORK

4×10: Back Squat

BOOTCAMP

4 Sets

– 15 CAL ROW

– 15 BOX JUMPS

– 15 PUSH UPS

WOD

AMRAP: Metcon (3 Rounds for reps)

3min of WORK / 2min REST

– 1 POWER SNATCH

– 2 OHS

– 3 POWER CLEANS

– 4 FRONT SQUATS

– 5 BURPEES

SWOLE WOD

4 SUPER SETS

– 8-10 BENCH PRESS@50-60%

– 10-12 RING DIPS

– 10-12 BICEP CURLS