Hit it hard!

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up – 7 MIN

STRENGTH WOD

Back Rack Lunge (5 X 8 (4/4))

*Athletes going moderate to heavy may use racks.

WOD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
(15 MIN CAP)

*Scale HSPU to Strict DB Press or Box HSPU

*Scale Ring Dips to Box/Bench Dips w/feet elevated on med ball or small box

Accessory

Conditioning Development (Engine)

18 MIN EMOM

1. 12 Burpees (Burpees must be finished within :50, or scale reps)

2. 100 m RUN