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

CrossFit | 01182019

RADD CrossFit – CrossFit

WE WILL COMPLETE THE WOD BEFORE STRENGTH TODAY

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Metcon

Metcon (Time)

6 Rounds For Time…

10 Left Arm Dumbbell Hang Clean and Jerks (50/35)

10 Right Arm Dumbbell Hang Clean and Jerks (50/35)

12 Box Jumps (24/20)

30 Seconds rest…
Scale Dumbbell Cleans to complete Unbroken

Scale Box Jump height if needed (jumping is the priority)

If you have an injury modify to Step Ups

Weightlifting

Shoulder Press (5X3)

Use 70-75% of 1RM for all sets

Beauty & the Beast Prep

Beauty and the Beast Prep 1 (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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