Happy Monday!

Riptide CrossFit – CrossFit


250 m Row/200-m Run

100-m Farmers Carry (light pair of DB)

7 DB Cuban Presses

7 DB Deadlifts

7 DB (1) Good Morning to Squat

7 DB Arnold Presses

100-m SA Front-Rack Carry

200 m Run/250 m Row

Movement Prep

(15 min)

Briefly review DL…then:

5 x 3 Deadlifts

*Increase load each set.

*Bring the load back down to workout weight.

Then coach will lead class through a brief review KB Snatch.


Metcon (Time)

3 Rounds, for time:

250-m Row

12 Deadlifts (225/155 lbs.)

Rest 2 min.

200-m Front-Rack KB Carry (53/35 lbs.)

12 KB Snatches

Rest 2 min.


275 lbs DL


Cool Down

1 min. Pigeon Stretch (or Advanced Pigeon), each side

1 min. Seated Hamstring Stretch (not dynamic), each side


5 sets of the 3 Position Snatch.

Stay light and focus on technique.