Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com
Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com

CrossFit | 01162019

RADD CrossFit – CrossFit

HAPPY BIRTHDAY MARTHA!!

WE WILL COMPLETE THE WOD BEFORE STRENGTH TODAY

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Metcon

Metcon (Time)

For Time…

1000 Meter Row

14 – 12 – 10 – 6 – 4 – 2

Front Squat (165/115)

Push Jerk (165/115)
The Row is only completed once at the beginning of the workout

Scale Front Squats and Push Jerks to a challenging weight

Weightlifting

Deadlift (6X2)

Keep the weight light and work on technique or build up to a heavy set of 2 if your form is solid

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