CROSSFIT 12.28.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

HOLIDAY SCHEDULE REMINDER

———————————————–

29, 30, 31 – Closed (all of our coaches will be out of town with family for the holidays)

Friday January 1st – 10am and 6pm WOD ONLY

Saturday 2nd – Back to Regular Schedule.

WARM-UP

WOD

3 Rds: Metcon (Time)

– 15 CAL ROW

– 15 THRUSTERS @95/65#
* * * 5 MIN REST * * *

7 Rds: Metcon (Time)

– 1 ROPE CLIMB

– 7 HSPU
* * * 5 MIN REST * * *

1 Rd: Metcon (Time)

– 400m RUN

– 30 DUAL KB DEADLIFTS @32/24kg

– 20 FRONT SQUATS @155/105#

– 10 S2OH

– 100m FARMER’S CARRY