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

Sunday, March 6, 2016

If you plan to redo 16.2 today please check with the coach on the floor before the class begins to see if there is space available.

A: Warm Up
The “Daley” choice
Dynamic Stretches

B: Prep
Review movements and establish weight/standard

C1&2: rest

D: Met Con
Alternating with a partner complete each interval

On a 15 minute timer
50 Calories
50 Dumbell Snatches 55/35
40 Calories
40 Dumbell Snatches
30 Calories
30 Dumbell Snatches
20 Calories
20 Dumbell Snatches
10 Calories
10 Dumbell Snatches

rest 5 minutes

On a 15 minute timer
50 Thrusters 95/65
50 Bar Over Burpees
40 Thrusters
40 Bar Over Burpees
30 Thrusters
30 Bar Over Burpees
20 Thrusters
20 Bar Over Burpees
10 Thrusters
10 Bar Over Burpees

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