Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic Warm Up

Movement Prep

Take 10-12 min to build to moderate/heavy-ish, 2 rep hang power clean + 3 f. squats.

Then deload to determine loading for metcon.

Then take 8-10 min to review kipping and technique for either T2B or Pull Ups, and appropriate scaling options.

WOD

Metcon (Time)

5 Rounds, for time:

3 Hang Power Cleans

7 T2B

5 F. Squats

9 Pull Ups

At the top of every 2 min, athletes must stop and complete 4 Bar Hop Burpees. Workout will NOT begin with the burpees.

RX: 155/105

RX+: 185/135

9 C2B
Scale load and reps to complete barbell movements UNBROKEN, and gymnastics in no more than 2 sets.

The round should take approx 2:15 min, or FASTER including burpees.

(14 MIN CAP)

Accessory

Mobilize and foam roll.