Letters to Abigail Adams

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

STRENGTH WOD

Bench Press (4 X 10)

WOD

Metcon (Time)

18 – 15 – 12 – 9 – 6 – 3

Hang Power Clean RX: 135/95 RX+: 155/105

2 – 4 – 6 – 8 – 10 – 12

Push Jerk RX: same RX+: same

10 – 15 – 20 – 25 – 30 – 35

BF Sit Up

(15 MIN CAP)

Accessory

4 x 8

KB/DB Single Arm Bent Over Rows

Superset with:

6 Single Arm DB Bicep Curls