RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets With an Empty Barbell
10 Hang Power Cleans
10 Push Jerks
200 Meter Run
+
Dynamic Stretch (Spiderman, Pigeon, Iron Cross)
Metcon
Metcon (Time)
For Time With a Partner (24 Minute Cap)…
2, 4, 6, 8, 10….18
Hang Power Clean (135/95)
Push Jerk (135/95)
200 Meter Run
Partition the barbell reps as needed
One person working at a time on the barbell
Teams are only responsible for barbell reps programmed
Partners run at the same time
Both teammates must return from the run before barbell work can continue
Extra Credit
Metcon (No Measure)
Max Set Unbroken Kettlebell Swings (53/35)