RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets…
6 Back Squats (3 second hold in the bottom)
6 Sit Ups
Weightlifting
Back Squat (5X3)
Use 80% of 1RM for all sets
Metcon
Metcon (Time)
For Time…
50 Wall Balls (20/14)
15 Knees to Elbow
50 Air Squats
15 Knees to Elbow
50 Push Ups
15 Knees to Elbow
50 Wall Balls
Scale Wall Balls to use less weight and a lower height if needed
Scale Knees to Elbows to Knee Raises above chest
Extra Credit
Metcon (Time)
12 Touch and Go Clean & Jerks (135/95)
1 Minute Rest
8 Touch and Go Clean & Jerks (135/95)
1 Minute Rest
6 Touch and Go Clean & Jerks (135/95)
Scaled Weights: (95/65)