Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic Warm Up

Movement Prep

Review and practice 4-6 reps of all the barbell movements in the metcon.

Stay light!

WOD

Metcon (Time)

For time:

400 M Run

27 Hang Power Cleans

400 m Run

21 Push Jerks

400 m Run

18 F. Rack Lunges

400 M Run

15 Clean and Jerk

400 m Run

12 Thrusters

RX: 75/55

RX+: 115/85
(25 MIN CAP)

Accessory

Cross Over Symmetry.

Ask a coach, follow the guide and build bullet proof shoulders!