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09082018

RADD CrossFit – CrossFit

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COMP: Metcon (AMRAP – Rounds and Reps)

Flex on the beach WOD 4 part A

7 minute AMRAP

7 Deadlifts 225/155

7 Burpees Over the Bar

COMP: Metcon (AMRAP – Rounds and Reps)

Flex on the beach WOD 4 part B

7 minute AMRAP

7 Kettlebell Snatches 53/35

7 Kettlebell Snatches 53/35

14 Jumping Lunges

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP in teams of 3

20 Handstand Push Ups

30 Power Cleans 135/95

40 Bar Over Burpees

Every 3 minutes one team member must run 200 meters

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