RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
6 Minute EMOM With an Empty Barbell…
6 Snatch Grip Deadlift
6 Power Snatches
6 Overhead Squats
Weightlifting
Squat Snatch (3, 3, 3, 3, 3)
AHAP for all 5 sets
Not touch and go reps
Each rep should be taken from the ground
Allow 3 – 5 seconds between reps
Work on your set up and approach to the bar
Metcon
Metcon (Time)
5 Rounds for Time…
3 Ring Muscle Ups
6 Deadlifts (225/155)
12 Calorie Bike, Row, or Ski
Modify Ring Muscle Ups to 6 Pull Ups/Jumping Pull Ups and 8 Burpees
Modify the weight for Deadlifts to remain unbroken each set
