CrossFit | 10162018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 1 Minute in a false grip hang from the pull up bar

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30 Supermans

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
***Attempt your first muscle up or pull up before you begin your strength work***

Work on False Grip Pull Ups

Work on False Grip Transition

Metcon

Metcon (Time)

6 Rounds For Time…

4 Ring Muscle Ups

12 Dumbbell Thrusters (35/25)
Modify Ring Muscle Ups to less reps per round, Bar Muscle Ups, Burpee Chest to Bar Pull Ups, Burpee Pull Ups, or Burpee Jumping Pull Ups if needed

Modify Dumbell Thrusters to Dumbbell Front Squats, or Dumbell Push Press if needed

Mullarkey’s Extra Conditioning

RADD’s Finest Prep 10201802 (3 Rounds for time)

Every 10 Minutes For 3 Rounds

800 Meter Run

5 Rope Climbs

25/20 Calorie Bike
Maintain moderate pace