Happy Tuesday!

Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

Movement Prep

Review technique for Hang Clean (full squat)

Take 10-15 min to build to a heavy single of a Hang Squat Clean

Take last 2-3 min to determine weight for WOD

WOD

Metcon (4 Rounds for reps)

4 Rounds

4 MIN AMRAP

3 Hang Squat Cleans RX:185/125 RX+:205/145

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

9 T2B RX+: 3 Bar Muscle Ups

Rest 90 secs between sets

Accessory

6 x 8 Bulgarian Split Squats

Use KB’s, farmers carry style.