Announcements
**The 6:30 PM Group Class is Cancelled on Friday, February 1st**
Beauty and the Beast
Warm Up: 6:30 PM
First Heat: 7:00 PM
RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets with an empty barbell…
6 Back Squats
6 Snatches
6 Calories
Weightlifting
Back Squat (5, 3, 1, 1, 1…)
5 reps @ 75%, 3 reps @ 85%, multiple sets of 1 rep @ 95%+
Attempt a one rep max if you are 100% certain you will set a personal record (PR)
Metcon
Metcon (Time)
8 Alternating Rounds with a Partner…
18/15 Calorie Sprint
6 Squat Snatches (165/105)
8 rounds total = 4 rounds each
One person working at a time
Partner A must complete one full round before Partner B begins
The Squat Snatches should be challenging (quick singles are recommended)
Scale Squat Snatches to Power Snatches if needed
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