Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic.

Review progressions for Push Press.

Weightlifting

5 x 5: Push Press (5 x 5)

Build to a moderate load, and remain at same weight for all sets.

Metcon

Metcon (Time)

5 Rounds, for time:

100 m Run

15 Deadlifts

100 m Run

12 Pull Ups

RX: 115/85
(15 MIN CAP)

Scale load/reps appropriately so each round is completed in under 3 MIN.

Accessory

30 Cal Bike

Rest 2 MIN

20 Cal Bike

Rest 1 MIN

10 Cal Bike

Rest 1 MIN

Run 800 m.

This entire piece should be done at about 50-60% effort/rate of perceived exertion.