Phone: 516-855-7348 | Email:

CrossFit | 12122018

RADD CrossFit – CrossFit

Click Here to See The Kipping Pull Up Progression:

View Public Whiteboard


Warm-up (No Measure)

Kipping Pull Up/Muscle Up Progressions


Deadlift (5X3)

Use 80% of 1RM for all sets


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP…

10 Deadlift (225/155)

10 Burpee Bar Muscle Ups
Scale Deadlifts to remain unbroken or two sets for the majority of the workout

Scale Burpee Bar Muscle Ups to Burpee Pull Ups, or 10 Burpees/10 Bar Rows

Extra Credit

Metcon (10 Rounds for time)

10 X 100 Meter TrueForm Sprints
Rest as needed between sets