RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets…
10/8 Calorie Row
10 Deadlifts with an empty barbell
+
Dynamic Stretch
Weightlifting
Deadlift (3X3)
Use 80% of 1RM for all sets
Metcon
Metcon (5 Rounds for time)
Every 4 Minutes for 5 Sets…
20/15 Calorie Row
12 Burpee Box Jumps (24/20)
Scale work to complete in 2 minutes or less for at least the first 3 rounds
Score time to complete each round
Extra Credit
Metcon (4 Rounds for reps)
4 Sets…
Rest as needed between sets
2-4 Kipping Ring Muscle Ups
3-6 Strict Ring Dips
Scale reps to complete muscle ups and dips unbroken each round
Score reps completed per set (total 10 reps max per round)