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CrossFit | 09222018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets With an Empty Barbell

10 Hang Power Cleans

10 Push Jerks

200 Meter Run

+

Dynamic Stretch (Spiderman, Pigeon, Iron Cross)

Metcon

Metcon (Time)

For Time With a Partner (24 Minute Cap)…

2, 4, 6, 8, 10….18

Hang Power Clean (135/95)

Push Jerk (135/95)

200 Meter Run
Partition the barbell reps as needed

One person working at a time on the barbell

Teams are only responsible for barbell reps programmed

Partners run at the same time

Both teammates must return from the run before barbell work can continue

Extra Credit

Metcon (No Measure)

Max Set Unbroken Kettlebell Swings (53/35)

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