12.15.16

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 FOAM ROLL

10min MOVEMENT PREP

WOD

A: Metcon (Time)

– 30 OHS

– 550m RUN

– 30 BURPEES OVER BAR

– 550m RUN

– 30 PUSH JERK

– 550m RUN

Rx+ 135/95

Rx 105/75

B: 500m Row (Time)

Max Effort 500m Row

CORE WOD

Coach’s Choice 10min