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CrossFit | 12202018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Kipping Pull Up/Kipping Muscle Up Progressions

Weightlifting

Shoulder Press (6X3)

Use 80% of 1RM for all sets

Metcon

Metcon (Time)

5 Rounds for Time…

6 Power Cleans (135/95)

6 Push Jerks (135/95)

6 Bar Muscle Ups
Scale Power Cleans to complete touch an go reps for the majority of the workout

Scale Push Jerks to remain unbroken for the majority of the workout

Scale Bar Muscle Ups to Chest to Bar Pull Ups, Pull Ups, or Jumping Pull Ups

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run
Not a max effort run

Use a vest if possible 20/15

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