10.18.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

Congratulations to all Riptide athletes who competed at Crush Games 2016:

Lauren / Caroline / Janet

Amy / PR Steve

Harrison / Jomal / Njb / Corey

Thank you to all who came and supported. We are blessed with a great community!

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– SNATCH MOVEMENT PREP

Weightlifting

3pos: Snatch Complex (E2MOM x 14min)

+ 1 HIGH HANG

+ 1 MID HANG

+ 1 FLOOR

WOD

With a running clock . . .

A: Metcon (3 Rounds for reps)

2:00min MAX CAL ROW

2:00min REST

*Begin B after the final 2:00 rest

B: Metcon (Time)

400m RUN

50 OHS

5 LEG LESS ROPE CLIMBS

50 HANG POWER SNATCHES

50 SITUPS

50 OH LUNGES

*Rx @M/F EMPTY BAR