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

CrossFit | 11122018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

8 Tabata Rounds

Air Squats

+

Dynamic Stretch

Weightlifting

Back Squat (6 X 2)

AHAP for all sets

Next week we will attempt a one rep max

Metcon


T.U.P. (Time)

15-12-9-6-3

Power Cleans, 135#

Pull-ups

Front Squats, 135#

Pull-ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
Women use 95#

Scale to a lighter weight if needed

Scale to Jumping Pull Ups or Bar Rows

**Veteran’s Day is a holiday held on the anniversary of the end of World War I (November 11) to honor US veterans and victims of all wars. It replaced Armistice Day in 1954.

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefiting Gold Star Families**

Mullarkey’s Extra Conditioning

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

5 Minute AMRAP…

5 Thrusters (135/95)

50 Double Unders

FREE Download

Workout From Home

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