Happy Saturday!


Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic Warm Up

WOD

Metcon (Time)

In teams of 4, for time:

400 DUBS

300 Hang Power Cleans

1 athlete works, 3 rest.

Every time an athlete trips/breaks or rotates a turn on DUBS, 2 athletes must complete a 100 m run, together. The other 2 must wait for them to return in the high plank position. Continue rotating athletes on the jump rope and this process until 400 reps are completed.

On the HPC, every time an athlete rotates, rests or drops the bar, 2 athletes must complete 10 Synchro air squats. The bar must be held off the ground, in hang position during the entire 300 reps.

RX: 115/85

RX+: 135/95
(35 MIN CAP)

Scale DUBS to singles. However rotation of running must occur every 40 reps.

Scale BB to a load that you can string together at least 8-10 reps, UB.

Accessory

Mobilize.