Happy Thursday!


Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic Warm Up

Movement Prep

Take 10-12 min to build to a heavy 3 rep, deadlift.

Then deload to determine appropriate loading for metcon.

WOD

Metcon (Time)

21 – 15 – 9

Deadlifts

Wall Ball Shots

RX:

225/155 lbs.

20/14 lbs

RX+:

255/175 lbs
(10 MIN CAP)

Accessory

Mobilize and foam roll.