Announcements
SIGN UP FOR THE OPEN: Compete with hundreds of thousands of athletes in CrossFit’s largest all-inclusive event. We will complete the workouts every Saturday during group classes from 2/23-3/23.
Register Here: https://games.crossfit.com/
RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Bar Muscle Up Progressions
Kipping Swings
Kipping Re-Grip
Kipping Chest Pull Up
Kipping Chest to Bar Pull Ups Elbows Back
Kipping Chest to Bar Pull Ups As High As Possible
Kipping Bar Muscle Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP…
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle Ups
25 Double Unders
Scale the weight of the power snatches
Scale Double Unders to 50 Singles
Scale Bar Muscle Ups to Burpee Chest to Bar Pull Ups, Burpee Pull Ups, or Burpee Jumping Pull Ups
Extra Credit
Metcon (AMRAP – Reps)
Every 4 Minutes for 12 Minutes…
20 Anchored Abmat Sit Ups
15/12 Calorie Row
15 Handstand Push Ups