Dynamic Duo

Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic

WOD

Deadlift (Take 15 min to build to a heavy 3 rep.)

*15 MIN CAP

Metcon (Time)

In Partners:

Take 15 min to build to a heavy 3 rep Deadlift.

1 min Rest and Transition…

At the 16 min mark begin:

For time:

50 Deadlifts RX: 155/105 RX+: 185/125

40 Pull Ups RX+: C2B

800 m Run (Each partner must run 400 m)

50 Power Clean RX: SAME RX+: SAME

40 Pull Ups

800 m Run (Each partner must run 400 m)

(25 min CAP)
*Partners must be ready to begin Metcon on min 16.

*One works, one rests.

*Must use same weight for DL and PC.

Accessory

MOBILIZE and RECOVER