10.21.16

Announcements

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

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

Three Sets of:

6-8: Deadlift

Rest 90sec

20-25: Ring Dips

Rest 90sec

*Advanced athletes may perform Dips from High Rings, beginning with a MU every time.

WOD

Metcon (3 Rounds for time)

E8MOM:

– 500/400m ROW

– 15 HAND RELEASE PUSH UPS

– 25 KB/DB SNATCHES

Rx+ @24kg KB / 16kg KB

Rx @20kg KB / 30lb DB