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CrossFit | 09202018

RADD CrossFit – CrossFit

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Warm-up (No Measure)

8 Minute EMOM

Even: 30 Second AMRAP Double Unders

Odd: 30 Seconds AMRAP Sit Ups


Banded Shoulder Mobility


Strict Ring Muscle Ups

RX: 3X5 Unbroken sets

Scaled: 10-15 total reps

Scaled: 3X5 Strict Pull Ups, Leg Assisted, or Negatives & Bar or Ring Dips
Score max reps completed in one set


Metcon (Time)

3 Rounds For Time…

500 Meter Row

10 Front Squat (95/65)

20 Kettlebell Swings (53/35)
400 Meter Run is RX if there are not enough rowers

Scale Front Squats & Kettlebell Swings to complete all sets unbroken

Extra Credit

Metcon (No Measure)

Accumulate 5 Minutes of a Hug Hold (90/45)

Use 45lb bumper plates

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