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

CrossFit | 12102018

RADD CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Sets…

6 Back Squats (3 second hold in the bottom)

6 Sit Ups

Weightlifting

Back Squat (5X3)

Use 80% of 1RM for all sets

Metcon

Metcon (Time)

For Time…

50 Wall Balls (20/14)

15 Knees to Elbow

50 Air Squats

15 Knees to Elbow

50 Push Ups

15 Knees to Elbow

50 Wall Balls
Scale Wall Balls to use less weight and a lower height if needed

Scale Knees to Elbows to Knee Raises above chest

Extra Credit

Metcon (Time)

12 Touch and Go Clean & Jerks (135/95)

1 Minute Rest

8 Touch and Go Clean & Jerks (135/95)

1 Minute Rest

6 Touch and Go Clean & Jerks (135/95)
Scaled Weights: (95/65)

FREE Download

Workout From Home

Let’s Chat