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

CrossFit | 11062018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

5 Minute EMOM With an Empty Barbell…

5 Snatch Grip Deadlift

5 Power Snatches

5 Overhead Squats

Weightlifting

Squat Snatch (5 X 2)

AHAP for all 5 sets

Not touch and go reps

Each rep should be taken from the ground

Work on your set up and approach to the bar

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Scale Double Unders to half the reps or 10 Calories Assault Bike per round

Mullarkey’s Extra Conditioning

RADD’S FINEST PREP 11201802 (AMRAP – Rounds)

Every 2 Minutes for 20 Minutes…

200 Meter Run

1 Rope Climb
Score Rounds Completed

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Workout From Home

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