RADD CrossFit – CrossFit
HAPPY BIRTHDAY EMMA!!
HAPPY BIRTHDAY MIKE M!!
Warm-up
Warm-up (No Measure)
3 Sets…
250 Meter Row
6 Back Squats
6 Push Jerks
6 Deadlift
Weightlifting
Back Squat (4X3)
Use 80% of 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
Bring your Beast or Beauty to this partner WOD
18 Minute AMRAP With a Partner…
Partner must be Male/Female if possible
40 Deadlift (135/95)
30 Calorie Row
20 Shoulder to Overhead (135/95)
Reps do not have to be split
Scale weights to a standard that allows you to complete 5-10 reps at a time