Monday Monster Mash Up!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

Metcon

Metcon (Time)

21 – 15 – 9

Thrusters

Burpees

RX: 95/65

RX+: 115/85
(9 MIN CAP)

Rest 3 MIN, then begin other metcon, at min 12.

If you finish metcon under time cap, you simply get extra rest.

Metcon (Time)

6 Rounds for time:

100 M Run

12 Pull Ups

RX+:

10 C2B
(9 MIN CAP)

Rest 3 MIN, then begin other metcon.

Accessory

5 x 5 Back Squat.