Happy Saturday!


Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic Warm Up

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 4,

20 MIN AMRAP

2 Partners complete the Park Run.*

Simultaneously, 2 partners complete:

20 Box Jumps

40 Alt. DB Snatches

20 Wall Ball Shots

RX:

24/20 in. box

35/25 lb DB

20/14 lb MB

Once 2 partners return from run, switch tasks.

Continue count of triplet wherever the other 2 left off.

Once or if all 4 meet at the gym towards the end, then all 4 rotate on couplet.

However, 2 will have to hold low planks, while 1 works, 1 rests, until time is called.

Score is simply total rounds and reps completed of triplet.
Park Run:

Run doown to train tracks, left at tracks into park.

Run on dirt/off road next to tracks, and turn left behind batting/baseball fence. Stay on park trail.

As you approach large playground, veer off to the right, onto the grass, and run on the outside perimeter of the playground, on grass.

Continue around playground, and turn left between building and playground, back on the trail, between soccer fields and tennis courts, out to tracks.

Make a right at the tracks, back around to the gym.

Accessory

Mobilize.