3.7.17

Announcements

The CrossFit Open Is Here : Don’t Miss Out
THURSDAY NIGHT OPEN WOD#3 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

Metcon (4 Rounds for time)

E4MOM

– 400m RUN (Record this time)

– 100m WALK

(IMPROVE EACH 400)

WOD

E2MOM x 12

– Min0: 5 P. SNATCHES

– Min2: 10 P. JERKS

– Min4: 15 PULL UPS

Metcon (Time)

– Min13: Perform 1 full rd for time

Rx+ @135/95

Rx @115/75

SWOLE WOD

4 SUPER SETS

– 8 STRICT PRESS

– 8 BENT OVER ROW

– 8 DB CURLS PER SIDE

– 2 min REST

Shoulder Press