Happy Saturday!

Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 3:

15 MIN AMRAP

3 Rope Climbs RX+: Legless

30 OH Lunges RX: 115/75 RX+: 135/95

Rest 2 MIN
*Teams beginning on rope climbs shall set up bar outside next to rope.

*Must use same weight for OH Lunges and HPS

*Scaling for Rope Climbs:

On the rope, laying down on ground, pull yourself to standing, jump and hang as high as possible on the rope, then lower yourself in controlled manner to laying down.

2 reps of this scale per 1 rope climb.

Metcon (AMRAP – Rounds and Reps)

At the 17 min mark begin:

15 MIN AMRAP

45 Pull Ups RX+: 21 Ring Muscle Ups

30 Hang Power Snatches RX: 115/75 RX+: 135/95
*Teams beginning on rope climbs shall set up bar outside next to rope.

*Must use same weight for OH Lunges and HPS

*If you fail 3 consecutive reps on Ring Muscle Ups scale to pull ups

Accessory

4 Rounds…NOT FOR TIME:

12 GHD Sit Ups

6 Single Arm KB Thruster (Right arm)

12 GHD Back Extensions

6 Single Arm KB Thruster (Left arm)