03.22.17

Announcements

The CrossFit Open Is Here : Don’t Miss Out
THURSDAY NIGHT OPEN WOD#5 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

2 Rds

– 200m RUN

– 100m BACKWARDS RUN

* Stretch for remainder of 10min

SKILL WOD

2min per station / 4 rds

– 6 SLED PUSH PASSES

– 8 STRICT TOES TO BAR

– 10 DB CURL & PRESS

WOD

EMOM for 21min

– MIN 1: *Pause B.SQUAT + B.SQUAT

– MIN 2: 8 BURPEE BOX JUMPOVER

– MIN 3: 6 DUAL RUSSIAN KBS

* 3sec Pause

2RM: Back Squat (enter heavy weight here)