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CrossFit | 11282018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets…

10/8 Calorie Row

10 Deadlifts with an empty barbell

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Dynamic Stretch

Weightlifting

Deadlift (3X3)

Use 80% of 1RM for all sets

Metcon

Metcon (5 Rounds for time)

Every 4 Minutes for 5 Sets…

20/15 Calorie Row

12 Burpee Box Jumps (24/20)
Scale work to complete in 2 minutes or less for at least the first 3 rounds

Score time to complete each round

Extra Credit

Metcon (4 Rounds for reps)

4 Sets…

Rest as needed between sets

2-4 Kipping Ring Muscle Ups

3-6 Strict Ring Dips
Scale reps to complete muscle ups and dips unbroken each round

Score reps completed per set (total 10 reps max per round)

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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