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

CrossFit | 10242018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

500 Meter Row

+

Dynamic Stretch

Weightlifting

Shoulder Press (5, 5, 5, 5, 5, 5, 5, 5)

Use 75-85% of 1RM for all eight sets

or

Use the same weight as last week for all eight sets

Metcon

Metcon (Time)

For Time…

1,000 Meter Row

15 Front Squat (95/65)

15 Push Press

30 Thrusters

1,000 Meter Row
RX+ (135/95) or more

If the Thrusters do not feel heavy add weight

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