10.22.16

Announcements

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

Riptide CrossFit – CrossFit

WOD

Objective: Complete as many reps as you can, as quickly as you can.

Mission: TEAMS OF 2 complete as many reps of 1 of the 4 movements, as they can in the time it takes their partner to sprint 400m. Once the RUNNING PARTNER returns, switch roles. At the end of the first round, add up both partner’s reps for the movement, and deduct points according to the list below:

Point Deduction:

4:01 – 4:30 = -10pts

4:31 – 5:00 = -25pts

5:01 – 5:30 = -40pts

5:31 – 6:00 = -60pts

6:00+ = -80pts

Scoring example:

PARTNER 1 = 30reps

PARTNER 2 = 35reps

TIME for 2x400m = 4:37 = -25reps

TEAM SCORE = 40reps

Rest and begin again at 8min MARK

Metcon (4 Rounds for reps)

E8MOM

1) THRUSTERS @M/F BAR

2) AMERICAN KBS @24/16kg

3) WALL BALLS @20/14#

4) BOX JUMPS @20/20″