10.19.16

Announcements

REGISTER FOR THE CROSSFIT LIFTOFF
https://games.crossfit.com/liftoff/

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– SQUAT MOVEMENT PREP

Weightlifting

3reps: Front Squat (E2MOM x 12min)

3reps: Push Press Behind Kneck (E2MOM x 12min)

WOD

Ghost (AMRAP – Reps)

6 Rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest