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

Wednesday, March 15, 2017

A. Warm up
6 minute AMRAP
20 Vertical Jumps
10 Dumbell Row
5 Push Ups
10 Air Squats

B1. Strength
3×5 Negatives or Strict Pull Ups
3×10 DB Bench Press or Push Ups

B2. Speed
5 sets
2 Broad Jump into 15 yard sprint
Rest between sets

C. Met Con
5 Rounds for time
10 Dumbell Thrusters
10 Jumping Pull Ups
10 Push Ups

Let’s Get Social