April 11th – Riptide CrossFit Workout of the Day

WARM UP
400 m run & Burgener warm up

STRENGTH/SKILL
High bar back squat 3 x 5 @ 80%
High hang clean 3 x 3 @ 90%

METCON (WGM)
3 rounds (3 min : 1 min)
20 Goblet squats (24Kg/16Kg)
Max Russian KB swings for the remainder of 3 mins

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