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

CrossFit | 11192018

RADD CrossFit – CrossFit

HAPPY BIRTHDAY ERIC HILL!

Thanksgiving Day Schedule
8:30 & 9:30 AM CLASSES ONLY
8:00 – 11:00 AM OPEN GYM

Black Friday Schedule
8:30 IS THE ONLY GROUP CLASS
8:00 – 10:00 AM OPEN GYM

Please join us Friday for our annual Turkey Bowl at Clifton Park in Sea Cliff at 10:30 AM

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Warm-up

Warm-up (No Measure)

3 Sets with an empty barbell…

6 Back Squats

6 Kipping Swings

6 Power Cleans

Weightlifting

Back Squat (8 X 1)

Continue to increase each set

Attempt a one rep max if form is good

You may complete more or less sets to find your one rep max

Metcon

Metcon (Time)

5 Rounds for Time…

4 Bar Muscle Ups

6 Cleans (185/135)
Scale Bar Muscle Ups to 8 Chest to Bar Pull Ups, 8 Pull Ups, or 8 Burpee Jumping Pull Ups & 8 Burpees

Any style of Clean is considered Rx

Scale Cleans to a weight that is heavy and you need to perform singles

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