Happy Saturday!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic Warm Up

Coach will review movements and technique for Bear Complex.

WOD

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**

RX: 405/285

RX+: 455/315
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.)

Power Clean
Front Squat
Push Press
Back Squat
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.

Accessory

Mobilize.