Partner Hump Day!


Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic Warm Up

STRENGTH WOD

5/3/1: Back Squat

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

Metcon

Metcon (AMRAP – Reps)

On a 16 MIN clock:

In partners,

For time:

800 m Run.

(5 MIN CAP)

Rest 3 MIN, and on MIN 8 partners begin:

8 MIN AMRAP:

Max HSPU in 4 MIN.

Max Pull Ups in 4 MIN.
Each athlete performs max effort 800, at their own pace. Log your individual time.

Then, with your partner perform AMRAP.

Partition work as desired. Must rotate to other movement on min 4.

Score is total reps.

In the notes log total HSPU and PU, separately.

800m Run (Time)

Max Effort 800m Run

Accessory

Mobilize and foam roll.