RADD CrossFit – CrossFit
HAPPY BIRTHDAY MAX!!
WE WILL COMPLETE THE WOD BEFORE STRENGTH TODAY
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP…
3 Ring Muscle Ups
6 Thrusters (115/85)
24 Double Unders
Scale Ring Muscle Ups to 6 Burpee Pull Ups, 6 Burpee Jumping Pull Ups, or 6 Burpees and 6 Bar Rows
Scale the weight for the Thrusters to remain unbroken for the majority of the workout
Scale Double Unders to less reps per round or 10/8 Assault Bike Calories
Weightlifting
Back Squat (6X2)
Keep the weight light and work on technique or build up to a heavy set of 2 if your form is solid
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