09.29.16

Announcements

It’s time to take the Riptide 21 Day Challenge! Sign up today and talk to Crystal : https://www.crowdrise.com/riptides-21-day-challenge/fundraiser/

Riptide CrossFit – CrossFit

ENDURANCE WOD

6 SETS:

– 300m RUN

– 100m WALK

WOD

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents