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

Friday, September 1, 2017

A: Warm Up

3 sets with a partner
200 Meter Run
Hollow Body Hold 

B: Prep

Establish pull up standard and weight for push jerk

C: Met Con

Alternating with a partner
6 rounds
200 Meter Run
AMRAP Pull Ups
Immediately followed by
6 rounds
200 Meter Run
AMRAP Push Jerk 95/65
Score: total reps per team
Notes: pull up reps, Push Jerk, and total time

D1: Strength

3×3 Push Press

D2: Endurance

2×10

200m run X 10

30s rest between each

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