Partner Hump Day!


Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic Warm Up

STRENGTH WOD

5/5/5: Back Squat

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

De-load week. Next week we test 1 RM.

Stay light, squat well, feel great!

Metcon

Metcon (AMRAP – Reps)

On a 21 MIN clock:

In partners,

For time:

2 K ROW

(10 MIN CAP)

Rest 3 MIN, and on MIN 13 partners begin:

8 MIN AMRAP:

Max Deadlifts in 4 MIN.

Max Hang Power Cleans in 4 MIN.

RX:

DL @ 185/135

HPC @135/95
Partition 2k row as desired.

During AMRAP, partition work as desired. Must rotate to other movement on min 4.

Score is total reps.

In the notes log total DL and HPC, separately.

Metcon (Time)

In partners:

Max 2 K Row.

Accessory

Mobilize and foam roll.