RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets With an Empty Barbell
6 High-Hang Power Snatches
6 Overhead Squats
6 High-Hang Squat Snatches
+
Dynamic Stretch
Weightlifting
High-Hang Squat Snatch (2, 2, 2, 2, 2)
AHAP (as heavy as possible ) for all 5 sets
Should be heavier than last week
Metcon
Metcon (Time)
4 Rounds For Time…
10 Handstand Push Ups
2 Rope Climbs
250 Meter Row, Ski or Run
Scale Handstand Push Ups to remain unbroken or modify to 6 Wall Climbs per round
Scale Rope Climbs to a modified height or to 4 Assisted Rope Climbs
Modify to Ski or Run only if a Rower is not available
