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

Thursday, October 5, 2017

1. Warm Up
“Med Ball Relay”
The class will be split in half. Each team member will run 200 meters with a 10-pound med ball. Best of three wins. Losers will do burpees!

2. Prep
3 sets
250 Meter Row
5 Deadlifts
10 Box Jumps

3. Met Con
Complete 3 rounds
500 Meter Row
15 Deadlifts 275/225
20 Box Jumps 24/20

4. Gymnastics
3×70% Kipping Pull Ups or Chest to Bar Pull Ups or Muscle Ups

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