2.17.17

Announcements

ACCOUNTABILITY HOMEWORK :
Sign-up for the CrossFit Open today! Click the link below
http://crossfitriptide.com/2017/02/11/8396/

Riptide CrossFit – CrossFit

WARM-UP

3 Rounds

– 5 BOX JUMPS

– 10 1-ARM DB OHS

STRENGTH WOD

20min: Deadlift ( 8 – 6 – 6 – 4 – 4 – 2)

“Look Good”

8 Rounds

– 200m RUN

– 8 DUAL KB DEADLIFTS

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
“Look Good”

800m RUN

50 SIT UPS

40 WALL BALLS

30 PUSH UPS

20 KB SWINGS