“MONDAY MASH UP”

Riptide CrossFit – CrossFit

WARM-UP

8 MIN Dynamic

WOD

“MONDAY MASH”

Inspired by CrossFit Linchpin

Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

8 DB Snatch RX:55/35

6 Burpee DB Hop
–REST 2 MIN–

Metcon (AMRAP – Rounds and Reps)

At the 8 min mark begin:

6 MIN AMRAP

10/8 Cal Row

10 (5r/5l) DB Single Arm OHS RX: 55/35
REST 2 MIN

Metcon (AMRAP – Rounds and Reps)

At the 16 min mark:

6 MIN AMRAP

50 ft. Sled Push RX: 90/50 (2 X 45’s for men, 2 X 25’s for women)

7 Box Jumps RX: 30/24

Accessory

3 x 12

Romanian Deadlifit

*Use a load to go unbroken on 12 reps.

*Increase weight each set