RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Kipping Pull Up Practice
or
Bar Muscle Up Practice
Metcon
Metcon (Time)
2 Rounds For Time With a Partner and a Weighted Vest (20/15)…
100 Calorie Row
100 Thrusters (75/55)
100 Kettlebell Swings (53/35)
100 Wall Balls (20/14)
100 Calorie Assault Bike
One person working at a time
Reps must be split
Scale movements to a standard/weight that allows you to complete at least 10 reps at a time
Extra Credit
Metcon (No Measure)
4 Sets
5 Strict Pull Ups
5 Kipping Pull Ups
5 Bar Muscle Ups
or
4 Sets
8-12 Unbroken Pull Ups
Complete reps for each set unbroken
Rest as needed between each round
Modify to 4, 3, or 2 reps of each movement