Fridaayyy!!

Riptide CrossFit – CrossFit

Warm-up

Movement Prep

BB Prep:

2 Rounds …for quality.

3 Clean DL

3 Clean High Pull

3 Muscle Clean

3 Squat Clean w/2 sec pause at the bottom of squat.

3 Push Jerks

Weightlifting

Squat Clean and Jerk (6 X 2 + 1)

Perform 2 squat cleans(not touch’n go), then 1 Push Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

3 – 3 ; 6 – 6 ; 9 – 9 ; 12 – 12 etc etc..

S2OH RX: 95/65 RX+: 135/95

Pull Ups

Accessory

**This work is intended for advanced athletes only**

More is not better. If in doubt, ask your coach.

4 x 6/6 Bulgarian Squats

(light to moderate load)

Superset with:

10 Hip Extensions (GHD)