Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

CrossFit | 09272018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400 Meter Run

Accumulate 2 Minutes in a false grip hang from the pull up bar

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Banded Shoulder Stretch

Gymnastics

Strict Ring Muscle Ups (5, 5, 5)

RX: 3X5 Unbroken sets

Scaled: 10-15 total reps

Scaled: 3X5 Strict Pull Ups, Leg Assisted, or Negatives & Bar or Ring Dips
https://youtu.be/SF4c5whLWlg

Metcon

Metcon (Time)

For Time…

1 Mile Run With a Weighted Vest (20/15)
Wear a weight vest if your fastest mile time is 10 minutes or less

1 Mile is two 800 Meter Laps

You may start at the bottom of the hill

Extra Credit

Metcon (No Measure)

5,000 Meter Row
Moderate Pace

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