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Announcements

Holiday Schedule:
Mon, July 3rd: 10:00 AM
Tues, July 4th: 10:00 AM

Thank you for completing and returning surveys!

New schedules based on survey feedback, will begin in July.
Look out for email with details.

Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic

STRENGTH WOD

E90 Seconds for 8 sets (4 sets of each)

6 DB Step Ups + 5 Burpees

Alteranating sets with:

5 High Box Jumps + 10-15 H.R. Push Ups

*Choose your weight on DB. Make it challenging, but doable w/good form.

*Choose your height on box. Gradually increase in height if feeling good.

*Perform push ups as strict as possible. Keep midline tight.

WOD

Metcon (Time)

4 Rounds

60 DUBS

30 Alternating DB Snatch RX: 55/35

20 Pull Ups RX+: C2B

(16 min Cap)