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CrossFit | 12262018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets..

250 Meter Row

10 Good Mornings

10 Deadlifts

Weightlifting

Deadlift (7X3)

Use 80% of 1RM for all sets

Metcon

Metcon (7 Rounds for reps)

21 Minute EMOM…

Minute 1 15/12 Calorie Bike

Minute 2 15 Burpees Over a Dumbbell

Minute 3 Rest
Each minute of work is a sprint

Score total reps per round

Burpee Over the Dumbbell must be a lateral hop

Extra Credit

Metcon (No Measure)

3 Sets…

10 Hip Extensions or Supermans

10 Unweighted Reverse Hypers

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Workout From Home

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