RADD CrossFit – CrossFit
HAPPY BIRTHDAY ERIC HILL!
Thanksgiving Day Schedule
8:30 & 9:30 AM CLASSES ONLY
8:00 – 11:00 AM OPEN GYM
Black Friday Schedule
8:30 IS THE ONLY GROUP CLASS
8:00 – 10:00 AM OPEN GYM
Please join us Friday for our annual Turkey Bowl at Clifton Park in Sea Cliff at 10:30 AM
Warm-up
Warm-up (No Measure)
3 Sets with an empty barbell…
6 Back Squats
6 Kipping Swings
6 Power Cleans
Weightlifting
Back Squat (8 X 1)
Continue to increase each set
Attempt a one rep max if form is good
You may complete more or less sets to find your one rep max
Metcon
Metcon (Time)
5 Rounds for Time…
4 Bar Muscle Ups
6 Cleans (185/135)
Scale Bar Muscle Ups to 8 Chest to Bar Pull Ups, 8 Pull Ups, or 8 Burpee Jumping Pull Ups & 8 Burpees
Any style of Clean is considered Rx
Scale Cleans to a weight that is heavy and you need to perform singles