Happy Saturday!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic Warm Up

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 4,

“The SB/MB Run”

2 partners will grab 1 SB or 1 MB each.

Run to baseball fence.

30 SB Ground to shoulder, over the shoulder.* (behind the fence)

Run through trail to outdoor gym.

30 SB Lunges (by the tree, next to outdoor gym).

Run around kiddie playground, then on the trail btw soccer fields and tennis courts, back to the gym.

RX: 70/50 lb SB

Simultaneously,

Other 2 partners in the gym, relay style:

24 MIN AMRAP

25 DUBS

9 DB Power Cleans

6 Weighted Sit Ups

RX: 35/25 lbs

RX+: 50/35 lbs

Once 2 partners come back from run, the other 2 run. Time when 2nd pair completes the run.

All 4 continue on AMRAP with whatever time is left.
If carrying MB, each partner must hold 1 while running. SB is only btw 2 people. rotate as desired.

If holding MB, perform 30 MB burpees at fence.

2 scores:

Time to complete the 2 total rounds of the “The Park Run”.

Total Rounds and reps completed.

Metcon (Time)

“The SB/MB Run”

2 partners will grab 1 SB or 1 MB each.

Run west on 7th St, down to train tracks, through backside of park, down to baseball fence.

30 SB Ground to shoulder, over the shoulder(behind the fence).*

Run through trail to outdoor gym.

30 SB Lunges (by the tree, next to outdoor gym).

Run around kiddie playground, then on the trail btw soccer fields and tennis courts, back to the gym.

RX: 70/50 lb SB

Accessory

Mobilize.