12.14.16

Announcements

– LIFETIME MEMBERSHIPS ARE BACK (Now – jan.15th) ask for more information about signing up.

– Holiday Party Dec. 17th 5pm (info on FB Group)

– 2017 Update email (http://eepurl.com/ctgD01)

– HAPPY NEW YEAER! $100 off month of January! Ask US How

Riptide CrossFit – CrossFit

WARM-UP

5min ACTIVE WORK

5min FOAM ROLL

Weightlifting

In 11min work up to the weight prescribed, then…

Every 3 minutes, for 9 min (3 sets) of:

5: Back Squat (@80%)

WOD

Against a 4min running clock per rd, complete:

3rds: Metcon (3 Rounds for reps)

– 400/300m ROW

– 40 AMERICAN KBS

– MAX EFFORT PULL UPS

* 4min REST BETWEEN RDS