RADD CrossFit – CrossFit
WE WILL COMPLETE THE WOD BEFORE STRENGTH TODAY
Metcon
Metcon (Time)
6 Rounds For Time…
10 Left Arm Dumbbell Hang Clean and Jerks (50/35)
10 Right Arm Dumbbell Hang Clean and Jerks (50/35)
12 Box Jumps (24/20)
30 Seconds rest…
Scale Dumbbell Cleans to complete Unbroken
Scale Box Jump height if needed (jumping is the priority)
If you have an injury modify to Step Ups
Weightlifting
Shoulder Press (5X3)
Use 70-75% of 1RM for all sets
Beauty & the Beast Prep
Beauty and the Beast Prep 1 (Time)
4 Rounds For Time…
25’ Handstand Walk or 50’ Bear Crawl
20/15 Calorie Row
10 Defecit Handstand Push Ups