CrossFit | 12272018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets…

6 Push Ups

6 Sit Ups

6 Back Squats with an empty barbell

Weightlifting

Shoulder Press (7X3)

Use 80% of 1RM for all sets

Back Squat (4X3)

Use 80% of 1RM for all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP…

15 Push Ups

30 Sit Ups

45 Air Squats
Modify Push Ups to Snake Ups or Knee Assisted if needed

Extra Credit

Metcon (Time)

5 Sets…

5 Unbroken Snatches (135/95)

10 Unbroken Deficit Handstand Push Up