Team Building Wednesday!

Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic

Weightlifting

Paused Front Squat (7 x 4 @65%)

*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 (AMRAP – Rounds and Reps)

In teams of 3:

20 MIN AMRAP

150 m Row

4 Squat Snatch RX:155/105

2 Rope Climbs
*Relay style. Each partner must complete 1 full round.

*During each full round, partner #2 must be hold 35/25lb plates in each hand.

Partner 3 rests.

*If partner 2 drops weights, then partner 1, working on round must stop and wait for plates to be picked up.

Accessory

6 sets of the following complex:

2 Behind the neck Snatch Grip Push Press + 2 Snatch Balances