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

Friday, November 3, 2017

1. Warm Up
In teams of 3 AMRAP 6 minutes
250 Meter Row
AMRAP Plate Squat Overhead
AMRAP Burpees

2. Prep
3 sets
5 Push Press
5 Overhead Squats
3 Bar Muscle Ups

3a. Strength
3×5 Push Press

3b. Endurance
12 minutes
Max distance row or assault bike

4. Met Con
Complete 5 rounds
12 Overhead Squats 95/65
6 Bar Muscle Ups

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