RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
8 Minute EMOM
Even: 30 Second AMRAP Double Unders
Odd: 30 Seconds AMRAP Sit Ups
+
Banded Shoulder Mobility
Gymnastics
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
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
