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

Monday, October 30, 2017

1. Warm Up
30 Calories Bike or row
30 Air Squats

2. Prep
3 sets
5 Back Squats
5 Push Jerks
15 Double Unders

3a. Strength
3×5 Back Squat

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

4. Met Con
20 minute AMRAP
10 Push Jerks 135/95
10 Chest to Bar Pull Ups
30 Double Unders

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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