10.28.16

Announcements

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

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

OLYMPIC LIFTING

Build in load over the course of the 8 sets,

emphasizing good speed and mechanics.

24min: Snatch Complex (E3MOM (8 sets))

3 position

+ HIGH HANG

+ MID HANG

+ FLOOR

WOD

In Teams of two, with partners alternating complete rds,

complete 8min of:

Metcon (Time)

– 8 DEADLIFTS

– 8 BURPEE BOX JUMP OVERS

Rx+ @225/155

Rx @185/125