Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic

WOD

Metcon (No Measure)

EMOM for 25 MIN

MIN 1: 30 DUBS

MIN 2: 12 Sit Ups

MIN 3: 10 DB Hang Power Clean and Jerk(5/5)

MIN 4: 8 Burpees over DB*

MIN 5: Rest

RX: 50/35 lb DB
Scale reps/load appropriately in order to complete the task in approx 30 -40 secs.

*Burpee over DB= burpee then hop over DB with 2 feet take off and landing, clearing the DB together, over the DB. Extension over DB not necessary.

Accessory

EMOM for 10 MIN

Even: 1 Hi – Hang Snatch + 1 Low hang (below knees) snatch

Odd: 1 full snatch + 1 snatch balance