Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

CrossFit | 03212018

1. Warm Up
Coach’s Choice

2. Prep
2 – 3 sets of 6 – 10 reps of each movement

3. Weightlifting
12 minute EMOM
Even: 2 Power Cleans 225/185 + 10 Wall Balls 20/14
Odd: 10 Calories Bike or Row

4. Met Con
25 minute AMRAP
1 Rope Climb
5 Right Arm Dumbbell Hang Clean and Jerk 50/35
5 Left Arm Dumbbell Hang Clean and Jerk 50/35
20 Burpees
50 Double Under

FREE Download

Workout From Home

Let’s Chat