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

Tuesday, October 3, 2017

1. Warm Up
6 minute AMRAP alternating with a partner
10 Kettlebell Swings
10 Burpees

2. Prep
3 sets
8 Dumbbell Snatches
2 Bar Muscle Ups

3. Met Con
Complete the following
40 Dumbbell Snatches 50/35
10 Bar Muscle Ups
30 Dumbbell snatches 50/35
8 Bar Muscle Ups
20 Dumbbell Snatches 50/35
6 Bar Muscle Ups
10 Dumbbell Snatches
4 Bar Muscle Ups

4. Gymnastics
Max Kipping Handstand Push Ups or deficit HSPU

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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