Happy Friday!

Riptide CrossFit – CrossFit


10 min Warm Up.

Movement Prep

Build up to a heavy DL, for 4.

Then coach will review scaling for strict HSPU and strict PU.

Maintain stimulus of strength/strict work.


Metcon (No Measure)

E2MOM for 10 sets (5 of each couplet)

4 Heavy Deadlifts + 4-6 Strict HSPU

Alt. Sets with:

5 Strict Pull Ups + 8 Heavy, Single Arm KB Shoulder Press(4/4)


Mobilize and Foam Roll