Feliz Martes!

Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic

WOD

Metcon (5 Rounds for time)

8 x 200 M Sprint

Rest 1 min btw sets
*First 3 are building up in speed

*Run last 5 at 85-90% effort.

*Keep consistency in split times

*Post/login in last 4 split times

Metcon (Time)

For time:

8 – 6 – 4 – 2 – 1

Squat Clean Ladder

RX: 135/95 – 155/105 – 185/125 – 205/145 – 225/155

RX+: 155/105 – 185/125 – 205/145 – 225/155 -255/175

(7 MIN CAP)
*Beginner to intermediate:

Scale appropriately to move moderate loads, quickly and efficiently.

Beginners may stay at light to moderate weights, and increase reps.