Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic.

Coach will review KB Hang Snatch technique.

Metcon

Metcon (5 Rounds for time)

Every 3 min, for 5 Rounds:

100 m Sprint

14 KB/DB Hang Snatch

10 Wall Ball Shots

Rest with remaining time in the 3 min window.

RX: 50/35 lb DB

20/14 lb MB

RX+: 53/35 lb KB
Scale appropriately in order to complete the round in approx 2:00 or faster.

Athletes should be getting at least 45-60 sec rest in order to maximize intensity every round.

Accessory

2 x 800 m Sprints.

Rest 1:1

Followed by a 1200 M Run at 60-70% effort.