2.28.17

Announcements

The CrossFit Open Is Here : Don’t Miss Out
THURSDAY NIGHT OPEN WOD#2 WATCH PARTY : 7:45PM
FRIDAY NIGHT HYPE : 5PM-8PM
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Friday Night Hype is a BYOB and snacks, pizza, etc… come hangout with us, do the workout, and meet some new faces. Invite a friend!!

Riptide CrossFit – CrossFit

WARM-UP

8 Rounds

– 200m RUN

– 100m WALK

WOD

3 Rds: Metcon (Time)

– 500m ROW / 400m RUN

– 12 THRUSTERS 95/65

– 18 PULL UPS

– 1min REST

SWOLE WOD

5 SUPER SETS OF EACH

A. 10 STRICT PRESS

A. 10 BENT OVER ROW

B. 1min CORE EXERCIZE (DONT STOP!)

B. 10 DB CURLS PER SIDE

Shoulder Press