April 19th Riptide CrossFit Workout of the Day

WARM UP
400 m run & Burgener warm up

STRENGTH/SKILL
Front squat 3 x 5 @ 80%
Every 40 seconds for 7 reps
Snatch first pull (hold 3 secs), pull into high hang (hold 3 secs,) snatch

METCON (WWM)
3 RFT
100′ OH Barbell carry (115/75)
100′ Pinch carry (45/25)
400 m run

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