RADD CrossFit – CrossFit
COMP: Metcon (Time)
Complete 5 rounds alternating movements with a partner
10 Alternating Dumbbell Snatches 50/35
10 Burpee Box Jumps 24/20
COMP: Clean Complex
Build up to a heavy set of…
1 Clean
2 Front Squat
1 Jerk
Metcon (Time)
Complete the following in teams of two
2 sets of
800 Meter Run
4 rounds
10 Burpees
5 Power Cleans 135/95
2 sets of
800 Meter Run
4 rounds
10 Pull Ups
3 Power Cleans 185/135
2 sets of
800 Meter Run
4 rounds
10 Handstand Push Ups
1 Power Cleans 225/185
While partner one runs 800 Meters, partner two completes 4 rounds as fast as possible. Partners may not switch until both the 800 meters and the 4 rounds are done for each set. The team’s score is the total time. There is a 30 minute cap for this workout.
