Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic.

Movement Prep

Take 12-15 min to practice and build to a moderate, 3 rep touch’n go power snatch + 4 OH Lunges.

Focus on smooth barbell cycling for PS, and on improving OH position for lunges.

Then deload to determine loading for metcon.

Metcon

Metcon (Time)

In partners:

150 DUBS

60 Power Snatches

50 Burpees

40 OH Lunges

Buy Out:

550 m Run

RX: 95/65

RX+: 115/85
(16 MIN CAP)

1 partner works, 1 rests.

Accessory

4 x 500 m Row.

Rest 1:1

Row at 70-80% effort. Aim to maintain same pace for all sets.