Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com
Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com

CrossFit | 01082019

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets…

5 Hang Power Cleans

5 Front Squats

5 Power Cleans

5 Squat Cleans

Weightlifting

Squat Clean (1X85%+)

Build up to a heavy single

Attempt a 1 RM if form is good

Metcon

Metcon (Time)

For Time…

20 – 15 – 10 – 5

Power Cleans (95/65)

Bar Over Burpees

followed immediately with…

250 Double Unders

or

50 Step Ups (24/20)

30 Calorie Bike
The score is the total time to complete both parts of the WOD

Scale Cleans to a weight that allows you to remain unbroken or complete in 2 sets

For the second part you must choose to complete the Double Unders or Step Ups & Bike (Both are considered Rx)

Beauty & the Beast Prep

Metcon (Time)

4 Rounds For Time…

25’ Handstand Walk or 50’ Bear Crawl

20/15 Calorie Row

10 Defecit Handstand Push Ups

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Workout From Home

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