RADD CrossFit – CrossFit
HAPPY BIRTHDAY JOHN G.!!
HAPPY BIRTHDAY TOMMY!!
Warm-up
Warm-up (No Measure)
3 Sets With an Empty Barbell…
6 Power Cleans
6 Front Squats
6 Squat Cleans
Weightlifting
Front Squat (3X5)
Use 60% of 1RM for all sets
Work on technique
Squat Clean (1X75%)
Build up to a heavy single or up to 75% of 1RM
Work on technique
Metcon
Metcon (Time)
5 Rounds For Time
Rest 1 Minute Between Rounds
15 Kettlebell Swings (53/35)
12 Knees to Elbow
9 Burpees to T2B Target
Scale Kettlebell Swings to remain unbroken for every round
Scale Knees to Elbow to Knees Above Chest
Scale Toes to Bar to remain unbroken for at least 3 rounds
Burpees
Extra Credit
1-Mile Run (Time)
Max Effort 1-Mile Run
This does not have to be a max effort
Run outside or on the True Form
Use a weight vest if you want