TEAM BUILDING WEDNESDAY

Announcements

Holiday Schedule:
Mon, July 3rd: 10:00 AM
Tues, July 4th: 10:00 AM

Thank you for completing and returning surveys!

New schedules based on survey feedback, will begin in July.
Look out for email with details.

Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic

Movement Prep

With a PVC Pipe:

Burgener Warm Up

https://youtu.be/Y5YFU_iuwJ4

With a barbell:

5 Muscle Snatches(from below the knee)

5 OHS

5 Snatch Balances

5 Squat Snatch

WOD

10 MIN EMOM

Even: 3 Snatches (full, NOT touch’n go)

Odd: 5 Burpees

Metcon (Time)

In Teams of 3:

25 MIN AMRAP

6 Rope Climbs RX+: Legless

30 OH Lunges RX: 115/75 RX+: 135/95

Run 600
*1 partner works, 2 rest

*Partition as desired

*Each partner must run 200