Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic.

Movement Prep

Coach will review technique for today’s BB movements.

Thruster

Clean

S2OH (P.P or P.J.)

Then take 12-15 to build to a moderate/heavy-ish 3 rep Thruster.

Then de load and determine appropriate weight for metcon.

Thruster (Build to a moderate/heavy 3 rep Thruster.)

Work from the ground, so you must be able to clean the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP

9 Front Squats

7 Bar Hop Burpees

5 S2OH

RX: 135/95

Accessory

Mobilize and Foam Roll