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

Saturday, March 19, 2016

A: Warm Up
Dynamic Drills

B:Prep
2 sets
6 Deadlifts
6 Wall Balls
12 Calorie Row
6 Handstand Push Ups

C1 & C2 rest

D: CrossFit Games Open 16.4
RX
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

SC
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

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