Friday!

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up – 7 MIN

Movement Prep

Barbell Prep

3 Rounds

3 DL

3 High Pulls

3 Muscle Cleans

3 Squat Clean

*Increase weight every round

2 sets:

20 Sec dead hang w/close grip

WOD

EMOM: Metcon (Weight)

12 MIN EMOM

Even: 1 Clean(full) + 2 Hang Clean

Odd: 4-6 Strict Pull Ups

Scale to elevated ring rows or banded strict pull ups
*Build up in weight, no misses

*NO KIPPING

9 MIN: Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP

7 Power Clean RX: 115/75 RX+: 135/105

5 F. Squat

3 S2OH

*Each round must be unbroken

*All movements must be performed at same weight

Accessory

5 Sets of 6/6 F. Rack Box Step Ups

Mobilize for 20 min