Riptide CrossFit – CrossFit
10 min Dynamic Warm Up
Metcon (AMRAP – Rounds and Reps)
In teams of 4, relay style:
20 min AMRAP
7 Sit Ups
6 Squat Snatches
8 GHD S.U.
6 SS @ 115/85
Each teammate must complete full round, before tagging out.
1 teammate completes the round, 1 teammate rests, the other 2 must complete a 100 M Buddy Carry (50/50), during each round. Continue this rotation for the entire workout.
Each round should take each athlete about 1:30 or faster to complete. Buddy Carry should take about the same time or faster.
HSPU: Pike Push Ups or regular push ups.
Barbell: moderate load, so that athletes can always connect 3 touch’n go snatches.