CROSSFIT 11.27.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

HOLIDAY SCHEDULE

** Friday 10am and 6pm Classes ONLY

** Yoga Cancelled on Saturday Mornings

WARM-UP

WOD

“Black Friday”

Black Friday (Time)

– 1100m RUN

– 100 DOUBLE UNDERS

– 90 SECOND REST

– 800m RUN

– 70 WALKING LUNGES

– 60 SECOND REST

– 50 AMERICAN KB SWINGS

– 40 WALL BALLS

– 30 TOES TO BAR

– 20 SQUAT CLEANS

– 10 BURPEES OVER THE BAR

– 5 MUSCLE UPS

– 4 BEAR COMPLEXES

– 3 ROPE CLIMBS

– 2 TURKISH GETUPS

– 100m RUN

KB WEIGHT 24/16kg

BARBELL WEIGHT 135/95lbs