RADD CrossFit – CrossFit
HAPPY BIRTHDAY ROBERT W!!
*New Year’s Schedule**
Sunday: 12/30/2018 – Regular Schedule
Monday: 12/31/2018 – 8:00 AM – 11:00 AM Open Gym / 8:30 AM and 9:30 AM CrossFit Group Classes
Tuesday: 1/1/2019 – CLOSED
Warm-up
Warm-up (No Measure)
3 Sets…
6 Thrusters
6 Back Squats
3 Bar Muscle Ups
Establish Standards for the WOD
Weightlifting
Back Squat (3X3)
Use 80% of 1RM for all sets
Metcon
Metcon (Time)
For Time With a Partner…
42 – 30 – 18
Thrusters (155/105)
Bar Muscle Ups
Reps must be split
Scale the weight for Thrusters to complete 5-10 reps unbroken
Scale Bar Muscle Ups to Chest to Bar Pull Ups, Regular Pull Ups, or double the reps for Bar Rows