CROSSFIT 1.1.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

HOLIDAY SCHEDULE

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

Saturday 2nd – Back to Regular Schedule.

WARM-UP

1 Rd: Metcon (Time)

– 21 CLEAN & JERK @135/80

– 15 CLEAN & JERK @185/100

– 9 CLEAN & JERK @205/110
* * * 5 MIN REST * * *

WOD

3 Rds: Metcon (Time)

– 200m RUN

– 20 PULL UPS

– 10 DUAL DB HAMMER CURLS
* * * 5 MIN REST * * *

2 Rds: Metcon (Time)

– 200 DOUBLE UNDERS

– 20 BACK SQUATS @155/90