09.30.16

Announcements

It’s time to take the Riptide 21 Day Challenge! Sign up today and talk to Crystal : https://www.crowdrise.com/riptides-21-day-challenge/fundraiser/

Riptide CrossFit – CrossFit

OLYMPIC LIFTING

5sets: Clean Complex (Lift E3min)

+ 3 T&G POWER CLEANS

+ 1 SPLIT JERK

WOD

If you get caught by the clock in the first 2 rds, repeat the rd you got stuck on until you have finished a total of 3rds.

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

ROAD TO CRUSH

Optional after class:

3 PERSON TEAM PER ROWER

5k Row (Time)

Max Effort 5k Row