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

CrossFit | 01092019

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets…

6 Good Mornings

6 Deadlift

6 Kettlebell Swings

Weightlifting

Deadlift (9X3)

Use 80% of 1RM for all sets

Metcon

Metcon (AMRAP – Reps)

0 – 9 Minutes

Minute 1 9 Bar Muscle Ups

Minute 2 18 Kettlebell Swings (53/35)

Minute 3 Rest

9 – 18 Minutes

Minute 1 18 Handstand Push Ups

Minute 2 18 Kettlebell Swings (53/35)

Minute 3 Rest
Score is total reps

Scale Bar Muscle Ups to 9-18 Kipping Pull Ups or 20 Bar Rows

Scale Handstand Push Ups to 18 Unbroken Push Jerks

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