Monday Blues

Riptide CrossFit – CrossFit

Warm-up

8 MIN Dynamic

Weightlifting

Paused Front Squat (7 x 5 @55%)

*3 Sec Pause at the bottom

*Have your partner/s count your rest

*All reps at the same weight

*Add 5-10 lbs from last week, no misses

WOD

Metcon (No Measure)

4 Rounds

MIN 1: 15/12 CAL ROW

MIN 2: 15 WBS

MIN 3: 8 Burpee Box Jumps RX: 24/20

MIN 4: 8 Deadlifts RX: 275/185

Accessory

5 x 6/6

Single Arm KB OH Lunge w/2 sec pause in lunge

Rest 30 secs

6 Alternating KB Snatch (catch in squat)