RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets…
6 Calorie Bike
6 Toes To Bar
6 Deadlift
6 Wall Balls
6 Kettlebell Swings
Weightlifting
Deadlift (8X3)
Use 80% of 1RM for all sets
Metcon
Metcon (Time)
3 Rounds For Time…
20/18 Calorie Bike Sprint
Rest 1 Minute
20 Box Jumps (24/20)
20 Toes to Bar
20 Wall Balls (20/14)
20 Kettlebell Swings (53/35)
Rest 1 Minute
The Bike is a sprint. Try to sprint above the Watts recommended below and hold on as long as possible –
Advanced: 1200+ Watts
Intermediate: 900+ Watts
Beginner: 700+ Watts
Scale movements to complete unbroken or in 2 sets