Partner Wednesday

Riptide CrossFit – CrossFit

Warm-up

Run 200 m

Then…

4 Rounds…not for time…

12 KB Swing

9 KB Goblet Squat

6 KB Deadlift

Then…

2 Rounds..not for time…

5 Burpee Box Step Ups(DO NOT JUMP)

5 Box Jumps

WOD

Metcon (Time)

In Partners:

For time:

21 – 15 – 9

Deadlifts RX: 255/175 RX+: 275/185

Box Jump Overs RX: 30/24

(10 MIN CAP)
*One partner must complete 21 DL, then 21 BJO, then next partner must perform full round, then continue for 15 and 15, etc etc.

*Scale appropriately to maintain intensity

Max Height Box Jump (Distance)

Max Height Box Jump
Take 10 – 12 min to build to a max height.

Accessory

Conditioning

For time:

Row 500

200 m Recovery Row

Row 750

200 m Recovery Row

1 K Row