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 Push Press
6 Deadlifts
6 Good Mornings
6 Hang Cleans
Weightlifting
Deadlift (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 (AMRAP – Reps)
4 Rounds…
1 Minute AMRAP Push Press (75/55)
1 Minute AMRAP Box Jumps (24/20)
1 Minute AMRAP Hang Cleans (75/55)
1 Minute Rest
Scale Push Press and Hang Cleans to a light weight that allows you to complete 2 or 3 big sets per minute
Scale the height of the box jump to meet the same demands