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

CrossFit | 09172018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets…

10 Power Cleans (Empty Barbell)

10 Push Ups

+

Dynamic Stretch (Spiderman, Pigeon, Iron Cross)

Weightlifting

Back Squat (5, 5, 5)

Use 75-85% of 1RM (1Rep Max) for each set

Metcon

Metcon (Time)

For Time…

21-15-9

Power Cleans (95/65)

Bar Over Burpees
Each Power Clean is from the ground. Scale Power Cleans to complete unbroken or in 2 sets. Modify to Hang Power Cleans if injury prevents you from touch and go reps.

Burpees – lateral hops over the bar

Extra Credit

Metcon (No Measure)

4 X 200 Meter Sprint on Trueform
Run outside ONLY if a Trueform is not available

Rest as needed between sets

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