Happiest Day of the Week!!

Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic

Weightlifting

Paused Front Squat (7 x 3 @75%)

*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 (Time)

500 m Run

21 Push Press RX: 75/55 RX+: 95/65

15 Burpees

400 m Run

18 Push Press

12 Burpees

300 m Run

15 Push Press

9 Burpees

200 m Run

12 Push Press

6 Burpees

100 M Run

9 Push Press

3 Burpees

(24 MIN CAP)

Accessory

Grunt Work

E2MOM for 8 sets

6 Atlas Stone Carries(3r/3l – Ground to shoulder)( ***Please perform on the outside space next to empty parking lot***)

100 Ft Sled Push

*Choose a weight you’re able to move well and quickly.

*Avoid touch’n go on Atlas Stone Carries