CrossFit | 10222018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets…

10 Back Squats with an empty barbell

5 Muscle Ups or Burpee Pull Ups

+

Dynamic Stretch

Weightlifting

Back Squat (5, 5, 5, 5)

Use 75-85% of 1RM for all 4 sets

or

Use the same weight as last week for all 4 sets

Practice

Metcon (No Measure)

Practice Kipping Ring Muscle Ups, Kipping Bar Muscle Ups, or Kipping Pull Ups

Metcon

30 Muscle Ups (Time)

RX+: Ring Muscle Ups

RX: Bar Muscle Ups

Scaled: 45 Burpee Pull Ups or 45 Burpee Jumping Pull Ups
Scaled notes: You must alternate Burpees & Pull Ups/Jumping Pull Ups