RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets…
10 Power Cleans (Empty Barbell)
10 Push Ups
+
Dynamic Stretch (Spiderman, Pigeon, Iron Cross)
Weightlifting
Back Squat (5, 5, 5)
Use 75-85% of 1RM (1Rep Max) for each set
Metcon
Metcon (Time)
For Time…
21-15-9
Power Cleans (95/65)
Bar Over Burpees
Each Power Clean is from the ground. Scale Power Cleans to complete unbroken or in 2 sets. Modify to Hang Power Cleans if injury prevents you from touch and go reps.
Burpees – lateral hops over the bar
Extra Credit
Metcon (No Measure)
4 X 200 Meter Sprint on Trueform
Run outside ONLY if a Trueform is not available
Rest as needed between sets