RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets…
10 Supermans
10 Hollow Sit Ups
10 Back Squats With an Empty Barbell
Weightlifting
Back Squat (6X3)
Use 80% of 1RM for all sets
Metcon
Metcon (Time)
5 Rounds For Time
With a Weighted Vest (20/15)…
200 Ft Farmer’s Carry (53/35)
30 Air Squats
200 Ft = 2 Laps down and back
Extra Credit
Metcon (Time)
4 Rounds…
5 Unbroken Power Cleans (165/115)
10 Unbroken Handstand Push Ups
Scale weight and reps to remain unbroken for all four sets