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

Saturday, August 5, 2017

A: Warm Up
Dynamic Drills

B: Prep
2-3 sets
6-8 reps of each movement

C: Team Met Con
Complete the following in teams of two in 30 minutes
40 Wall Balls 20/14

20 Clean & Jerks 135/95
30 Wall Balls 20/14

15 Clean & Jerks 135/95
20 Wall Balls 20/14

10 Clean & Jerks 135/95

40 Calories Bike or Row
15 Clean and Jerks 165/105
30 Calories Bike or Row
10 Clean and Jerks 165/105
20 Calories bike or Row
5 Clean and Jerks 165/105

40 Bar Over Burpees
10 Clean and Jerks 185/135
30Bar Over Burpees
5 Clean and Jerks 185/135
20 Bar Over Burpees
5 Clean and Jerks 185/135

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