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

CrossFit | 11302018

RADD CrossFit – CrossFit

HAPPY BIRTHDAY JOHN G.!!
HAPPY BIRTHDAY TOMMY!!

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Warm-up

Warm-up (No Measure)

3 Sets With an Empty Barbell…

6 Power Cleans

6 Front Squats

6 Squat Cleans

Weightlifting

Front Squat (3X5)

Use 60% of 1RM for all sets

Work on technique

Squat Clean (1X75%)

Build up to a heavy single or up to 75% of 1RM

Work on technique

Metcon

Metcon (Time)

5 Rounds For Time

Rest 1 Minute Between Rounds

15 Kettlebell Swings (53/35)

12 Knees to Elbow

9 Burpees to T2B Target
Scale Kettlebell Swings to remain unbroken for every round

Scale Knees to Elbow to Knees Above Chest

Scale Toes to Bar to remain unbroken for at least 3 rounds

Burpees

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run
This does not have to be a max effort

Run outside or on the True Form

Use a weight vest if you want

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Workout From Home

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