RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets…
6 Deadlifts
6 Barbell Rows
6 Power Cleans (Empty Barbell)
+
Dynamic Stretch (Spiderman, Pigeon, Iron Cross)
Weightlifting
Deadlift (1X5)
Build up to 80% of 1RM
Barbell Row (3X10)
Use minimal hip and knee movement to lift the weight for all reps
Metcon
09172018 (Time)
For Time…
21-15-9
Power Cleans (95/65)
Bar Over Burpees
Compare your score to 9/17/18
Scale Power Cleans to complete unbroken or in 2 sets.
Burpees – lateral hops over the bar