“Migration”


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic Warm Up

WOD

Metcon (Time)

On a 24 MIN CLOCK:

In teams of 6:

2 Rounds, for time:

A) The Park Run.

3 teammates run through park route, once.

Station 1:

30 Synchro Lunges

Station 2:

30 Synchro Burpees

Station 3:

Partner Wheelbarrows.

2 work, 1 rest. alternate as desired.

Continue route around the park, back to the gym. Tag 3 teammates out to complete 2nd round of run.

At the same time, in the gym:

3 teammates complete:

B) 24 MIN AMRAP of:

45 Pull Ups

45 DB Thrusters

RX: 35/25 lb DB

RX+:

C2B PU

50/35 lb DB
During AMRAP, 1 works, 2 rest.

Teams will have 2 scores, time to complete Park Run, and total rounds/reps completed inside the gym.

Once, and if, all 6 athletes are inside the gym, 5 athletes must make and hold the human pyramid, while 1 works on AMRAP. Rotate as desired. Teams must be in pyramid form in order to continue on AMRAP.

Metcon (AMRAP – Rounds and Reps)

24 MIN AMRAP of:

45 Pull Ups

45 DB Thrusters

RX: 35/25 lb DB

RX+:

C2B PU

50/35 lb DB
During AMRAP, 1 works, 2 rest.

Teams will have 2 scores, time and total rounds/reps completed inside the gym.

Accessory

Mobilize.