03.15.17

Announcements

The CrossFit Open Is Here : Don’t Miss Out
THURSDAY NIGHT OPEN WOD#4 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

3rds:

– 20sec HOLLOW ROCKS

– 20 AIR SQUATS

– 200m JOG

STRENGTH WOD

Back Squat (3@70% / 3@80% / MAX @90%)

Do not waste effort on warmup sets. Follow this rep scheme:

2-3@40% / 1-2@50% / 1@60%

WOD

5rds: Metcon (Time)

– 200m RUN

– 5 FRONT SQUATS

– 10 BURPEES OVER THE BAR

Rx+ @225/135

Rx @175/115