Riptide CrossFit – CrossFit
5 MIN Dynamic
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
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.
6 sets of the following complex:
2 Behind the neck Snatch Grip Push Press + 2 Snatch Balances