Friday the 13th!

Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic

Movement Prep

Barbell Warm Up and Skill Work

2 Rounds…not for time…

3 Clean grip Deadlift

3 Clean Pulls (only shrug, NO high pull)

3 Muscle Cleans

Then…

2 Rounds..not for time

3 F. Squats

3 High Hang Squat Clean

3 Hang Squat Clean

*Use this time and work to improve technique on the clean. Be mindful of each step of the process and strive to improve your movement.

Then…Build to a heavy squat clean for the WOD.

WOD

Metcon (Time)

5 Rounds for time:

400 m Run

12 T2B

4 Squat Cleans RX:165/115 RX+: 205/135

(20 MIN CAP)
*Choose a moderate to heavy-ish load.

*Scale distance to finish each run under 2:30.

Accessory

EMOM for 7 MIN

3 Shoulder Presses (strict)

Warm up to a moderate load, then do all sets at same weight.