11.1.16

Announcements

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

Riptide CrossFit – CrossFit

WARM-UP

– 500m ROW

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

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

Deadlift

WOD

In Teams of two, alternate rds,

and complete 7rds each of:

Metcon (Time)

– 5 DEADLIFTS*

– 5 C2B PULL-UPS

* Load with 65-70% of today’s triple.