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

CrossFit | 07142018

RADD CrossFit – CrossFit

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COMP: Metcon (Time)

Complete 5 rounds alternating movements with a partner

10 Alternating Dumbbell Snatches 50/35

10 Burpee Box Jumps 24/20

COMP: Clean Complex

Build up to a heavy set of…

1 Clean

2 Front Squat

1 Jerk

Metcon (Time)

Complete the following in teams of two

2 sets of

800 Meter Run

4 rounds

10 Burpees

5 Power Cleans 135/95

2 sets of

800 Meter Run

4 rounds

10 Pull Ups

3 Power Cleans 185/135

2 sets of

800 Meter Run

4 rounds

10 Handstand Push Ups

1 Power Cleans 225/185
While partner one runs 800 Meters, partner two completes 4 rounds as fast as possible. Partners may not switch until both the 800 meters and the 4 rounds are done for each set. The team’s score is the total time. There is a 30 minute cap for this workout.

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