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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

Dynamic Warm Up

WOD

Metcon (Time)

3000 m Row

Metcon (AMRAP – Rounds and Reps)

On a 27 min Clock:

In teams of 3:

3k Row for time

27 MIN AMRAP

6 B. Squat RX: 135/95 RX+: 185/125

8 T2B

*Must clean the bar from the ground, NO RACKS.
2 WODS are happening at the same time, the row for time and the AMRAP.

On the call of 3, 2, 1..Go, one partner begins on row and another simultaneously on AMRAP.

One partner must always be rowing, while 2 partners alternate rounds on AMRAP.

Each partner must complete a full round of OHS and T2B, than alternate w/2nd partner. They may alternate with partner rowing whenever desired. (EX: Every 300 meters).

Once the row is completed, team should note the time, and then all 3 continue to work on AMRAP, one partner working, 2 resting.

2 Scores, Time for for Row and AMRAP.

Accessory

10-8-6-4-2

OHS

*Build up in weight, no misses