Happy Saturday!


Riptide CrossFit – CrossFit

Warm-up

15 MIN WARM UP

Round 1:

P1: 20 Singles

P2: 5 Barbell Snatch grip D.L.

P3: 5 PVC OHS

P4: 5 Kip Swings

Round 2:

P1: 20 DUBS/singles

P2: 5 BB Muscle Snatches from below the knees

P3: 5 PVC Jumping OHS

P4: 5 Kip Swings to L-position

Round 3:

P1: 20 DUBS/singles

P2: 5 BB Power Snatches w/some load.

P3: 5 Burpees

P4: 5 T2B/K2E/Knees to chest

Finalize loading for metcon.

WOD

Metcon (Time)

In teams of 4, 16 rounds, relay style:

30 DUBS

9 Power Snatches

7 T2B

5 Burpees over the bar.

RX: 95/65

RX+: 115/85

Scale appropriately so the full round is completed in approx 2 min or faster.
(35 MIN CAP)

Each partner must complete a full round.

While 1 works on completing the full round, 1 teammate must hang from the PU bar, until partner completes the 30 DUBS and 9 PS. If partner drops, partner working on round must also stop.

P3 must hold bottom of OHS w/PVC through the full round.

P4 rests.

Rotate through each task. Rest comes after completing the full round. Each partner should complete 4 rounds, for a total of 16.

Accessory

Mobilize.