Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic Warm Up

Movement Prep

Perform the weightlifting session, then review the hang cluster technique.

1 x 2: Clean and Jerk (Take 20 min to build to a moderate/heavy load)

Squat clean and split jerk.

WOD

Metcon (Time)

15 – 12 – 9 – 6

Hang Clusters

Pull Ups

RX: 95/65

RX+: 115/85

C2B
(9 MIN CAP)

Accessory

12 – 12 – 12 – 12

GHD Sit Ups

100 M Farmer’s Carry

Use 2 heavy KB for carry.