3.1.17

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

“Kinda Karen”

75 WALL BALLS @14/10#

if these weights are already a challenge for you, perform 75 AIRSQUATS.

OLYMPIC LIFTING

20min EMOM

ODD: Clean and Jerk (build up)

EVEN: 5 RING DIPS

Rx+ 3 MUSCLEUPS

“Look Good”

– ODD: 8 MEDBALL CLEANS

– EVEN: 8 WALL BALLS

WOD

20min EMOM

ODD: 1 CLEAN & JERK @185/105

EVEN: 5 RING DIPS

Rx+ @205/125, 2 MUSCLEUPS

“Look Good”

– ODD: 6-8 MEDBALL CLEANS

– EVEN: 6-8 WALL BALLS

10min: Metcon (AMRAP – Rounds and Reps)

– 10 HSPU

– 20 AMERICAN KB SWINGS @24/16kg

– 30 LUNGES