05.21.16

Announcements

SIGN UP FOR THE RIPTIDE REGIONALS AND HELP OUR “SAVE THE PLATES” FUNDRAISER. SIGN UP AT THE BOX! ASK YOUR COACH.

Riptide CrossFit – CrossFit

WARM-UP

WOD

Riptide Regionals 16.4 (Time)

– 1-mile BUDDY RUN

– 40 OHS + hang from rig

– 80 MEDBALL SITUPS + DL hold

* Rx+ 135/85 & 225/155 & 20/14

* Rx 95/60 & 185/130 @14/10

* Scaling Options:

– 75/50 @145/100

– plate lunges & plate hold (x2)