RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds…
200 Meter Run
10 Push Ups
10 Back Squats
Weightlifting
Back Squat (4 X 3)
All Sets Should be heavy 85%+
Use the same weight for all sets
Metcon
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
