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CrossFit | 110052018

RADD CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds…

200 Meter Run

10 Push Ups

10 Back Squats


Back Squat (4 X 3)

All Sets Should be heavy 85%+

Use the same weight for all sets


Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP…

20 Burpees Over the Bar

20 Back Squat (135/95)

200 Meter Run
Scale Bar Over Burpees to Burpee Step Over or regular Burpees

Scale Back Squats to a weight that allows you to complete the majority of the workout unbroken

Scale Run to True Form, 15 Assault Bike Calories, 250 Meter Row or Ski

Mullarkey’s Extra Conditioning

RADD’S FINEST PREP 11201805 (AMRAP – Rounds and Reps)

5 Minute AMRAP…

5 Thrusters (135/95)

50 Double Unders

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