CROSSFIT 1.21.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

Check out our events calendar!

http://www.crossfitriptide.com/events

SUNS OUT GUNS OUT 2

Jan. 30th Throwdown @ Riptide!

BARBELL CLUB

Join us for our second meeting Sunday 24th from 10am – 11:30am! Everyone is invited to attend. For more information talk to your coach!

WARM-UP

– 400m RUN

– 10min of ROPE CLIMB TECHNIQUE

* * * * * *

– 30 – 20 – 10 PUSH UPS

– 3 – 2 – 1 ROPE CLIMBS

WOD

7 Rds: Metcon (Time)

– 15 BOX JUMPS

– 15 WALLBALL SITUPS

– 15 CAL ROW

– 3min REST