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

CrossFit | 05.21.2020

CrossFit | 05.21.2020

Warm-up
Warm-up
400 Meter Run
2 sets
10 Air Squats, 10 Thrusters
5 Burpees

Workout
Metcon (Time)
A) CrossFit
Complete for time
800 Meter Run with 20/14 weighted vest

Then…
21-15-9 reps
Thrusters 95/65
Burpees
*No vest

800 Meter Run with 20/14 weighted vest

B) Minimal Equipment
Complete for time
800 Meter Run with weighted Backpack

Then…
21-15-9 reps
DB or KB Thrusters
Burpees
*No vest

800 Meter Run with weighted Backpack

Then…
50 DB or KB Deadlifts for quality
*Post your total time in the notes section.

C) Bodyweight
Complete for time
800 Meter Run 20/14 weighted Backpack

Then…
21-15-9 reps
Backpack Thrusters
Burpees
*No vest

800 Meter Run 20/14 weighted Backpack

The score will be your total time. Run with the vest or backpack if you are able to run 800 meters in less than 5 minutes. Choose a weight for the thrusters that will allow you to break up the first set of 21 into no more than 3 sets. Standard burpee, chest to deck jump and clap at the top with a vertical torso.

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