Happy Saturday!

Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic

5×3: Overhead Squat (5 x 3 )

*Build to a heavy OHS for 3 reps

*Work in groups of 3, from the racks.

Beginners:

With PVC, or very light weight:

5 x 8

Focus on positioning and mobility

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 3, for TIME:

21 MIN AMRAP

45 Cal Row/30 Burpees

45 OHS RX: 95/65 RX+:115/75

45 HSPU
*1 Athlete works, 2 rest.

*OHS are from the ground, but athletes may use “human” rack.

*Scale HSPU to:

20 Single Arm DB Push Press (10/10) = 15 HSPU