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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Warm Up WOD CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar Accessory Mobilize and foam roll.

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Posted in WOD

Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up CORE WOD Metcon (No Measure) TABATA Hollow Rocks (2x) Hi to Low Planks (2x) L- Sit Hold (2x) Bird Dogs (2x) Repeat each movement twice, then repeat entire thing for a 2nd round. Metcon (No Measure) In partners: 2 Rounds, for quality: 550 m Run 30 Ring Rows 30 Cal Row 30 Weighted Good Mornings(light) 30 Cal Bike 30 BF Sit Ups Accessory Mobilize and foam roll.

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Posted in WOD