CrossFit | 11082018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

5 Minute EMOM With an Empty Barbell…

5 Deadlifts

5 Power Cleans

5 Front Squats

Weightlifting

Squat Clean (5 X 2)

AHAP for all 5 Sets

Not touch and go reps

Each rep should be taken from the ground

Work on your set up and approach to the bar

Deadlift (3, 3, 3)

AHAP for all 3 sets

Metcon

Metcon (10 Rounds for time)

10 Rounds…

10/8 Calorie Assault Bike Sprints
Rest no more than 2 minutes between sets

Each set should be an all out effort/sprint

Score time for each set

Mullarkey’s Extra Conditioning

RADD’s Finest Prep 10201804 (AMRAP – Rounds and Reps)

25 Minute AMRAP

15/12 Calorie Row

15 Wall Balls (20/14)

15/12 Calorie Ski

15 Pull Ups