CROSSFIT 2.15.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

SIGN UP FOR THE OPEN TODAY!

Games.Crossfit.Com

FOLLOW US ON SNAPCHAT

Riptide CrossFit

WARM-UP

3 Rounds

– 100m RUN

– 10 MEDBALL CLEANS

– 10 SITUPS

WOD

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
BC

– MEDBALL CLEANS

– MEDBALL SITUPS

BARBELL WORK

E2MOM: Snatch Complex (6 Sets of 3-pos: HIPS+KNEES+FLOOR)

BOOTCAMP

4 Sets

– 20 RUSSIAN TWISTS PER SIDE

– 15 RENEGADE ROWS

– 10 PUSH UPS

STRENGTH WOD

18min: Front Squat (2 – 2 – 2 – 5 – 5 – 5)

BOOTCAMP

– 2000m ROW

– 40sec ON / 20sec OFF