RADD CrossFit – CrossFit
HAPPY BIRTHDAY FRANK!!
Warm-up
Warm-up (No Measure)
800 Meter Run
+
Clean Progressions
Metcon
Metcon (Time)
For Time…
10 Alternating Rounds With a Partner
200 Meter Run
then…
10 Alternating Rounds With a Partner
6 Deadlifts (185/135)
4 Front Squats (185/135)
2 Push Jerks (185/135)
Complete the running component first, then complete the barbell movements
Scale Run to a 250 Meter Row if needed
Scale the barbell movements to a heavy and challenging weight that you can maintain good form