10.27.16

Announcements

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

Riptide CrossFit – CrossFit

WARM-UP

– 500m ROW

– 5-10min FOAM ROLL

– MOVEMENT PREP

WOD

Rest exactly 4min between the two WODs

4min: Metcon (AMRAP – Rounds and Reps)

– 4 STRICT PULL UPS

– 8 PUSH PRESS

Rx+ @135/95

Rx @95/65

4min: Metcon (AMRAP – Rounds and Reps)

– 4 OVERHEAD SQUATS

– 8 HSPU

Rx+ @135/95

Rx @95/65

ENDURANCE WOD

E4MOM for 20min complete:

– 100m RUN

– 100m FARMER’S CARRY

– 20 WALKING LUNGES PER LEG