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

CrossFit | 01162019

RADD CrossFit – CrossFit

WE WILL COMPLETE THE WOD BEFORE STRENGTH TODAY

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Metcon

Metcon (5 Rounds for time)

5 Rounds…

Every 3 Minutes

200 Meter Run

10 Toes to Bar

10 Deadlifts (185/135)
SCORE TIME TO COMPLETE EACH ROUND

Scale Run to TrueForm or 250 Meter Row

Scale Toes to Bar to Hanging Knee Raises or V-Ups

Scale Deadlift to a weight that allows you to complete each set unbroken

Weightlifting

Deadlift (5X3)

Use 70-75% of 1RM for all sets

Beauty & the Beast Prep

Beauty and the Beast Prep 2 (No Measure)

14 Minute EMOM…

Min 1 1 Clean or Snatch (heavy) & 8 Bar Over Burpees

Min 2 3 Bar Muscle Ups 30 Double Unders

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Workout From Home

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