Happy Saturday!

Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic

WOD

Metcon (Weight)

In teams of 3:

Take 18 min to build to a 2 rep max Clean and Jerk.

Rest 2 min
*Score is total weight lifted by the 3 athletes.

*Beginners to intermediate:

Work on following complex:

1 Power Clean + 1 F. Squat + 1 Clean (squat) + 1 Split Jerk

Metcon (AMRAP – Rounds and Reps)

At the 20 min mark begin:

18 MIN AMRAP

45 Cal Row

30 Box Jumps RX: 24/20 RX+: 30/24

18 S2OH RX:135/95 RX+: 155/105
*1 Athlete works, 2 rest.

*During box jumps, 1 athlete must hold bar in f. rack position. If dropped, all 3 athletes must perform 2 burpee box jumps

*During S2OH, bar may not touch the ground. If dropped, same penalty applies.