Riptide CrossFit – CrossFit
10 min Dynamic Warm Up
Coach will review movements and technique for Bear Complex.
Metcon (AMRAP – Rounds and Reps)
In teams of 4:
Take 23 min to build to a heavy Bear Complex.
Rest 2 min, adjust the load and then, on min 25 begin:
10 MIN AMRAP
12 Partner Deadlifts
100 M Buddy Carry**
2 scores, time and total reps.
2 partners on barbell, 2 partners on buddy carry. Must wait for 2 partners to complete the task before rotating movements.
Buddy Carries: Each partner carries one for 50 m, then switch at the turnaround point.
For odd teams or with people not willing/able to carry another person, run with a SB or 2 ; )
**In case of rain:
While 2 partners complete DL, the other 2 must perform 30 WBS, then must alternate movements.
Bear Complex (Build to 1 heavy complex.)
Second Push Press
Must complete the full complex without dropping the bar.
Athletes MUST perform a 2nd front squat, in case they perform a squat clean instead of P.C.
Athletes may also perform any style of jerk or S2OH, to complete the complex.