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

Monday, November 7, 2017

1. Warm Up
4 minute AMRAP with a partner
10 Burpees
AMRAP Squat hold

2. Prep
3 sets
250 Meter Row
6 Back Squats
6 Thrusters

3a. Strength
3×5 Back Squat

3b. Endurance
5 rounds
30 sec Assault Bike
30 sec rest
30 sec Row
30 sec rest

4. Met Con
Complete the following
1,000 Meter Row
100 Thrusters 75/55
1,000 Meter Row

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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