Phone: 516-855-7348 | Email:

CrossFit | 09172018

RADD CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Sets…

10 Power Cleans (Empty Barbell)

10 Push Ups


Dynamic Stretch (Spiderman, Pigeon, Iron Cross)


Back Squat (5, 5, 5)

Use 75-85% of 1RM (1Rep Max) for each set


Metcon (Time)

For Time…


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