RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets…
5 Hang Power Cleans
5 Front Squats
5 Power Cleans
5 Squat Cleans
Weightlifting
Squat Clean (1X85%+)
Build up to a heavy single
Attempt a 1 RM if form is good
Metcon
Metcon (Time)
For Time…
20 – 15 – 10 – 5
Power Cleans (95/65)
Bar Over Burpees
followed immediately with…
250 Double Unders
or
50 Step Ups (24/20)
30 Calorie Bike
The score is the total time to complete both parts of the WOD
Scale Cleans to a weight that allows you to remain unbroken or complete in 2 sets
For the second part you must choose to complete the Double Unders or Step Ups & Bike (Both are considered Rx)
Beauty & the Beast Prep
Metcon (Time)
4 Rounds For Time…
25’ Handstand Walk or 50’ Bear Crawl
20/15 Calorie Row
10 Defecit Handstand Push Ups