And just like that it’s Friday again…woohooo!

Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic

Weightlifting

Back Squat (10)

Back Squat (8)

Back Squat (6)

Back Squat (4)

Back Squat (2)

WOD

Metcon (Time)

2 Rounds

15 P. Snatch RX: 95/65 RX+: 115/75

15 T2B

Then…800 m Run

Rest 2 MIN

3 Rounds

7 P. Snatch

7 T2B

Then…400 m Run

Rest 1 MIN

4 Rounds

5 P. Snatch

5 T2B

Then…200 M Run

(21 MIN CAP)
*Scale appropriately to be capable of touch’n go reps smoothly and efficiently throughout the WOD

Accessory

TABATA (2x)

Hollow Rocks

Hi to Low Plank

V- Ups

Superman