3.8.17

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

(No Measure)

1000m Row / 800m Run

20 Med Ball Cleans

30 Push Ups

WOD

3rds: Metcon (Time)

– 400m RUN

– 21 RUSSIAN KB SWINGS (24/16)

– 12 HSPU

STRENGTH WOD

10min: Bear Complex (EMOM )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

CORE WOD

TABATA

2 MINS HOLLOW HOLD

2 MINS SIT UPS

2 MINS PLANK HOLD (1 LEG)

2 MINS SIT UPS