RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
1 Minute Hollow Hold
1 Minute Superman Hold
10 High Hang Squat Cleans
10 Front Squats
Weightlifting
High-Hang Squat Clean (1, 1, 1, 1, 1)
Each set should be challenging
Increase weight if technique is solid
Deadlift (5, 5, 5)
Use 75-85% of 1RM for each set
or
Use the same weight as last week
Metcon
Metcon (Time)
4 Rounds For Time…
10 Power Cleans (135/95)
15 Wall Balls (20/14)
20 Sit Ups
Scale Power Cleans to remain unbroken or to complete in 2 sets
Scale Wall Balls to remain unbroken