Happy Saturday!


Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic Warm Up

WOD

Metcon (Time)

In teams of 4:

120 Cal Row

120 Burpees

120 KB Swings

120 Goblet F. Squats

RX: 53/35 lb KB
(30 MIN CAP)

1 works, 1 holds 2 KB in Front Rack position(1 KB must be same weight as metcon, the other must be lighter), and 2 athletes rest.

Rotate/partition work as desired, but 1 athlete MUST ALWAYS be holding the 2 KB’s, or the reps/work doesn’t count.

Accessory

Mobilize.