10.26.16

Announcements

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

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

WOD

Rest exactly 4min between WODs

6min: Metcon (AMRAP – Rounds and Reps)

– 6 POWER SNATCHES

– 12 WALL BALLS 20/14lb

Rx+ @115/75

Rx @95/65

6min: Metcon (AMRAP – Rounds and Reps)

– 12 ALT KB SNATCHES

– 12 BOX JUMP OVERS 24/20″

Rx+ @24/16

Rx @16/20lb DB

6min: Metcon (AMRAP – Rounds and Reps)

– 1000/800m ROW

– MAX BURPEES

Count only BURPEES

CORE WOD

Do any style, any rep scheme:

– 150 reps of CORE

– 100 reps of SHOULDERS (50 per side)

– 75 reps of BICEPS