RADD CrossFit – CrossFit
HAPPY BIRTHDAY LYNDA!!
Warm-up
Warm-up (No Measure)
3 Sets…
6 Overhead Squats with an empty barbell
20 Second hold at the bottom of each rep
Rest as needed between sets
Weightlifting
Overhead Squat (3X5)
Use 60% of 1RM for all sets
Work on technique
Squat Snatch (1X75%)
Build up to a heavy single or up to 75% of 1RM
Work on technique
Metcon
Metcon (Time)
10 Rounds For Time…
10 Wall Balls (20/14)
30 Double Unders
Scale Wall Balls to remain unbroken for the majority of the workout
Scale Double Unders to 15 reps per round or 10 Calorie Assault Bike
Extra Credit
Metcon (AMRAP – Rounds)
6 Minute EMOM…
5 Touch & Go Snatches (135/95)
Use a weight that you can complete unbroken for all six sets