Happiest Day of the Week!!

Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic

Weightlifting

Snatch Complex (7 x 3)

3 Position Snatch:

Hi – Hang + Hang (mid-thigh) + from the ground.

*All are meant to be “squat” snatches.

WOD

Metcon (Time)

6 Rounds for time:

30 DUBS

8 Back Squats RX: 135/95 RX+: 155/105

(9 min Cap)
*Must clean the bar, then position it on back.

*Back Squats must be performed UNBROKEN, for all 6 rounds.

*Racks will be reserved for any injuries limiting athletes to clean.

Accessory

Conditioning:

2 Rounds.. for pacing consistency:

500 m Run

Rest 1 min

500 m ROW

Rest 1 min

400 m Run

Rest 2 min