Happy Saturday!


Riptide CrossFit – CrossFit

Warm-up

15 MIN WARM UP

Round 1:

P1: 100 m Run

P2: 5 Kip Swings

P3: 10 Samson Lunges

Round 2:

P1: 100 m Run

P2: 3 Kips Swings to back lever(big kip)

P3: 8 Jumping Lunges

Round 3:

P1: 100 m Run

P2: 3 Pull Ups/C2B

P3: 8 DB Lunges in Front Rack.

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 3, relay style:

24 MIN AMRAP

5 Pull Ups

8 DB F. Rack Lunges

9 Devil’s Presses

RX: 35/25 lbs.

RX+:

C2B PU

50/35 lbs
Each partner must complete full round, before rotating.

Other 2 rest.

Accessory

Mobilize.