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Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic

Weightlifting

Paused Front Squat (7 x 5 @60%)

*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 (Time)

In teams of 3:

1200m Row

90 WBS RX:20/14

90 Box Jumps RX: 24/20

900m Row

60 WBS

60 Box Jumps

750m Row

30 WBS

30 Box Jumps

(25 min Cap)

Accessory

On the Rings:

6 X 2 of the following:

10 Sec Hold Position of Support + 5 sec count on descent

Rest 45 secs

Then:

With feet on floor or low box:

In the ring row position:

Pull and hold for 5 secs + 5 sec count on descent

Rest 1-2 min btw sets