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)
2 Sets (establish standards for both workouts)…
6 Calorie Row
6 Deadlifts
6 Handstand Push Ups or Push Jerks
6 Burpee Box Jumps
6 Wall Balls
6 Kettlebell Swings
3 bar Muscle Ups or 6 Toes to Bar
Metcon
Beauty and the Beast WOD 1 (AMRAP – Rounds and Reps)
12 Minute AMRAP With a Partner (M/F if possible)…
RX: 40 Deadlift (135) | Scaled: 40 Deadlift (95)
RX: 30 Calorie Row | Scaled: 30 Calorie Row
RX: 20 Handstand Push Ups | Scaled: 20 Shoulder to Overhead (65)
The reps do not have to be split between partners
The weight for Shoulder to Overhead and Deadlift are the same for men and women
Rest a maximum of 4 minutes between WODs
Beauty and the Beast WOD 2 (AMRAP – Rounds and Reps)
18 Minute AMRAP With a Partner (M/F if possible)…
RX: 5 Bar Muscle Ups | Scaled: 5 Toes to Bar
RX: 10 Burpee Box Jumps 24 | Scaled: 10 Burpee Step Ups 20
RX: 15 Wall Balls 20/14 | Scaled: 15 Wall Balls 14/10
RX: 20 Kettlebell Swings 53/35 | Scaled: 20 Kettlebell Swings 35/26
The reps do not have to be split between partners