Partner Wednesday

Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic

Weightlifting

Back Squat (5 x 3)

Warm up to a heavy 3, then perform all 5 sets at a heavy weight.

WOD

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

20 Hang Power Clean RX:95/65 RX+: 115/75

50 DUBS

20 S2OH

50 DUBS
*One partner works, one rests.

*Barbell cannot be dropped during movements, must be passed to partner without touching the ground.

*Penalty is 5 burpees per athlete for dropping barbell

Accessory

Shoulder Stability

4 Rounds..not for time:

10 I’s, Y’s and T’s

10 (5/5) Single Arm DB/KB Press w/3 sec pause at top

10 Banded Face Pull Aparts