RADD CrossFit – CrossFit
Max set of strict pull ups. Followed by bar hang and hollow hold. Accumulate 2-4 minutes.
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
400 Meter Run
10 Pull Ups
Wear a 20/14 pound vest if you have one
Complete this workout with a vest
Pull ups should be unbroken or broken into sets of 5. If this is your first time wearing a vest then scale the reps for pull ups.