RADD CrossFit – CrossFit
HAPPY BIRTHDAY GERO!!
Warm-up
Warm-up (No Measure)
4 Tabata rounds of each movement
Hang Cleans
Push Jerks
Back Squats
Weightlifting
Back Squat (3X3)
Use 80% of 1RM for all sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP…
6 Handstand Push Ups
9 Hang Clean & Jerks (95/65)
12 Pull Ups
Scale Handstand Push Ups to a reduced range of motion using ab mats or 3 Wall Climbs
Scale Hang Clean and Jerks to a weight that allows you to remain unbroken for the majority of the workout
Scale Pull Ups to a standard that allows you to remain unbroken for the majority of the workout