Happy Tuesday!

Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

SKILL WOD

Atlas Stone Carry:

1) Setup

2) Deadlift

3) Transition to legs and arm wrap

4) Hip extension to shoulders.

Start light, and practice bringing stone to both shoulders.

Take 10-12 min to work up to a heavy atlas stone carry

https://youtu.be/3vu6DX8txr4

WOD

Metcon (AMRAP – Rounds and Reps)

4 Rounds for total reps:

1 MIN – Bench Press RX: 135/95 RX+:155/105

1 MIN – Max Cal Row

1 MIN – Max BF Sit Ups

1 MIN – Max Atlas Stone Carry

Rest 2 min

*For stone carry, please set up outside on side of parking log(east side of building)

Accessory

Every 90 seconds for 6 sets:

3 Power Snatches + 5 Ring Dips

*P. Snatches must be touch -n-go, no misses.

*Work on minimizing foot movement.

*Scale ring dips to 15 Sec Position of support hold

**DO NOT USE BANDS**