06.29.16

Announcements

Monday July 4th, 9AM Beach WOD in celebration of Coach Najeeb’s Birthday! BYOB and Snacks (BOX WILL BE CLOSED!!) LOCATION TBD. Check the FB group for details 🙂

Riptide CrossFit – CrossFit

WARM-UP

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

STRENGTH WOD

15min: Back Squat (4 x 5 @ 60%)

ENDURANCE WOD

– 2 x 400m RUN / 2min REST

– 3 x 200m RUN / 1min REST

– 4 x 100m RUN / 30sec REST