Teams Saturday!

Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic

SKILL WOD

ROPE CLIMBS (10-12 MIN)

Coach will lead class through progressions to learn how to efficiently Rope Climb.

Advanced:

Athletes who are efficient rope climbers:

8 MIN EMOM

1 Legless Rope Climb

WOD

Metcon (Time)

In teams of 3:

For time:

150 Wall Ball Shots RX: 20/14

3 Rope Climbs (1 per athlete)

120 KB Swings RX: 53/35

3 Rope Climbs

90 T2B

3 Rope Climbs

60 HSPU

3 Rope Climbs

(20 MIN CAP)
*1 Athlete works, 2 rest.

Metcon (AMRAP – Rounds and Reps)

In teams of 2: (Ripped Games Athletes)

10 MIN AMRAP

100 Wall Ball Shots RX: 20/14

2 Rope Climbs (1 per athlete)

80 KB Swings RX: 53/35

2 Rope Climbs

60 T2B

2 Rope Climbs

40 HSPU

2 Rope Climbs
*This OPTION is for partners signed up or wanting to sign up for The Ripped Games on Dec 3rd.

*RX is Intermediate

*Beginners: 14 lbs MB and 44lbs KB

*1 Athlete works, 1 rest.