Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic Warm Up.

Metcon

Movement Prep

Take 8-10 min to build to a moderate/heavy-ish 3 rep, touch’n go C&J.

Refine barbell cycling technique.

Then deload to determine starting load for metcon, as well as loading for last set of C&J.

Metcon (Time)

15 – 12 – 9 – 6 – 3

Clean and Jerk

5 – 10 – 15 – 20 – 25

Pull Ups

RX:

115/85

135/95

155/105

185/125

205/145

RX+:

135 – 225 lbs

3 – 6 – 9 – 12 – 18

Bar Muscle Ups
(16 MIN CAP)

Accessory

Mobilize and Foam Roll