Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic.

Movement Prep

Barbell Cycling – Power Clean.

Coach will take class through barbell work to improve barbell cycling.

Then take 10-15 min to build to a moderate 3 rep, touch’n go… Power Clean.

Then de-load to determine proper loading for metcon.

WOD

Metcon (Time)

For time:

21 Power Cleans

400 M Run

15 Power Cleans

400 M Run

9 Power Cleans

400 M Run

6 Power Cleans

RX: 135/95

RX+: 165/115

(14 MIN CAP)

Accessory

Mobilize and Foam Roll