Happy Friday

Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

CORE WOD

Metcon (No Measure)

3 Rounds…for quality:

100 m KB Front Rack Walk

15 Double Russian KB Swing

100 m KB Farmers Walk

15 KB Romanian Deadlift
*Select a weight that allows you to do at least 50 m UNBROKEN on Front Rack Walk.

WOD

Metcon (Time)

4 Rounds for time:

15 DB Hang Clusters RX:35/25 RX+: 55/35

10 BF Sit Ups RX+: GHD Sit Ups

12 DB F. Rack Lunges

10 BF Sit Ups

250 m Row

(16 MIN CAP)
*DB Hang Cluster: From the hang(above the knees), hang squat clean to thruster = 1 rep

Accessory

E90 Seconds for 8 total sets:

4 Heavy Back Squats