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

Saturday, October 21, 2017

1. Warm Up
5 minutes Dynamic Stretch

2. Prep
2 sets of 6 reps of each movement

3. Team Met Con
On a 30 minute clock
0:00 – 16:00
Freedom Classic: Event 1/Relay
40 Calorie Row
80 Double-unders / 80 Single-unders (scaled)
800m Run
Time cap 16 minutes

20:00 – 30:00
Freedom Classic: Event 3/Chipper
Rx
For time:
50 Synchronized Wall Balls 20/14
25 Synchronized Toes to Bar
25 Synchronized Burpee Box Jump Overs 24/20
25 Chest-to-bar pull-ups (while partner hangs)
25 Synchronized overhead squats 95/65

Scaled
For time:
50 Alternating Wall Balls 20/14
25 Synchronized Knees to Chest
25 Synchronized Burpee Box Step Overs 24/20
25 Sumo Deadlift High Pulls 75/55 (while partner hangs)
25 Synchronized Overhead Squats 75/55
Time cap 10:00

For more information on standards click here!

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