Riptide CrossFit – CrossFit
5 MIN Dynamic Warm Up
Take 10-12 min to build to moderate/heavy-ish, 2 rep hang power clean + 3 f. squats.
Then deload to determine loading for metcon.
Then take 8-10 min to review kipping and technique for either T2B or Pull Ups, and appropriate scaling options.
5 Rounds, for time:
3 Hang Power Cleans
5 F. Squats
9 Pull Ups
At the top of every 2 min, athletes must stop and complete 4 Bar Hop Burpees. Workout will NOT begin with the burpees.
Scale load and reps to complete barbell movements UNBROKEN, and gymnastics in no more than 2 sets.
The round should take approx 2:15 min, or FASTER including burpees.
(14 MIN CAP)
Mobilize and foam roll.