RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets…
6 Deadlifts
6 Good Mornings
6 Push Ups
Weightlifting
Deadlift (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 (AMRAP – Rounds and Reps)
8 Minute AMRAP…
2 Rope Climbs
8 Dumbbell Push Press (35/20)
8 Dumbbell Front Squats (35/20)
Scale Rope Climbs to Modified Rope Climbs, 8 Pull Ups, or 8 Bar Rows
Scale the weight on the Push Press and Front Squats to remain unbroken