05.27.16

Announcements

SIGN UP FOR THE RIPTIDE REGIONALS AND HELP OUR “SAVE THE PLATES” FUNDRAISER. SIGN UP AT THE BOX! ASK YOUR COACH.

Riptide CrossFit – CrossFit

WARM-UP

WOD

Riptide Regionals 16.5 (Time)

Buy In: 1000/800m ROW

At min 5 begin the WOD:

4Rds:

– 18 PISTOLS

– 9 POWER CLEANS

*Rx+: 115/80

*Rx: 115/80 & STRICT STEP UPS 24/20

*Scld: AHAP & STEP UPS

STRENGTH WOD

Take 10min to Warm Up to your opening weight and start the 8min clock with a plan of attempts.

Ripped Games 16.2 (Weight)

“8min Clean Complex”

+ CLEAN

+ HANG CLEAN

+ FRONT SQUAT

+ S2OH

* Bar cannot be dropped during complex

* Both partners use time to set max