10.24.16

Announcements

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

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– PRESS MOVEMENT PREP

Weightlifting

Take 20 minutes to build to today’s heavy lift.

Push Press

WOD

In Teams of two, with partners alternating complete rds,

complete 7rds each of:

Metcon (Time)

– 3 POWER CLEANS @135/95

– 6 PUSH PRESSES

– 9 PUSH UPS