10.17.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

Congratulations to all Riptide athletes who competed at Crush Games 2016:

Lauren / Caroline / Janet

Amy / PR Steve

Harrison / Jomal / Njb / Corey

Thank you to all who came and supported. We are blessed with a great community!

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– C&J MOVEMENT PREP

WOD

Begin A at 0:00

Begin B at 10:00

A: 1-Mile Run (Time)

Max Effort 1-Mile Run

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

STRENGTH WOD

4×10: Back Squat