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

CrossFit | 11212018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets…

6 Deadlifts

6 Good Mornings

6 Push Ups

Weightlifting

Deadlift (8 X 1)

Continue to increase each set

Attempt a one rep max if form is good

You may complete more or less sets to find your one rep max

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP…

2 Rope Climbs

8 Dumbbell Push Press (35/20)

8 Dumbbell Front Squats (35/20)
Scale Rope Climbs to Modified Rope Climbs, 8 Pull Ups, or 8 Bar Rows

Scale the weight on the Push Press and Front Squats to remain unbroken

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