RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
8 Tabata Rounds…
Double Unders
Weightlifting
Front Squat (3X5)
Use 65% of 1RM for all sets
Work on technique
Squat Snatch (1X80%)
Build up to a heavy single
Work on technique
Metcon
Metcon (4 Rounds for reps)
4 Rounds…
3 Minute AMRAP
60 Double Unders
12 Chest to Bar Pull Ups
AMRAP Squat Cleans (155/105)
1 Minute Rest Between Rounds
Scale Double Unders to 30 Reps or 1 Minute of Attempts
Scale Chest to Bar Pull Ups to Chin Over Bar Pull Ups, or 20 Bar Rows
Scale Squat Cleans to a moderate/heavy weight
Singles are recommended for Squat Cleans
Score total number of Squat Cleans per round
Extra Credit
2000 Meter Ski (Time)
For Time…
2000 Meter Ski