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

Friday, October 13, 2017

1. Warm Up
In teams of three
Bar Hang
Plank Hold
100 Burpees

Rotate Every 30 seconds until Burpees are completed

2. Prep
3 sets
6 Push Press
6 Hang Power Cleans
6 Wall Balls

3a. Strength
3×3 Push Press

3b. Endurance
4 rounds
30 cal assault bike
20 DUs
10 air squat

4. Met Con
800 Meter Run
60 Wall Balls 20/14
60 Hang Power Cleans 115/75
60 Pull Ups
800 Meter Run

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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