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CrossFit | 11092018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

20 Calorie Bike

+

Dynamic Stretch

Weightlifting

Back Squat (4 X 3)

All Sets Should be heavy 85%+

Use the same weight for all sets

Metcon

Metcon (Time)

For Time…

45 Calorie Bike

45 Wall Balls (20/14)

45 Pull Ups

45 Deadlifts (185/135)
**This WOD is the same as RADD’s Finest Event 3 with a different rep scheme***

Scale Wall Balls to a lighter weight and lower target if needed

Scale Pull Ups to Jumping Pull Ups or Bar Rows

Scale the weight of the Deadlifts to complete 45 reps in 3 or 4 sets

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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