CrossFit | 12062018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets…

6 Calorie Assault Bike

6 Kettlebell Swings

6 Shoulder Press with an empty barbell

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Dynamic Stretch

Weightlifting

Shoulder Press (4X3)

Use 80% of 1RM for all sets

Metcon

Metcon (8 Rounds for time)

Every 2 Minutes for 16 Minutes

10/8 Calorie Assault Bike (Sprint)

12 Unbroken Kettlebell Swings (53/35)
EACH SET IS AN ALL OUT SPRINT

Score Time to complete each round (8 Rounds total)