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

Tuesday, September 19, 2017

1. Warm Up
Dynamic Stretches

2. Prep
3 sets
200 Meter Run
6 Kettlebell Snatches
6 Burpees

3. Met Con
20 minute AMRAP 

200 Meter Run
12 Kettlebell Snatches 53/35
6 Burpees

4. Gymnastics
Kipping Pull Ups 4×70% of max reps
If you did 20+ kipping pull ups do, four working sets of chest to bar pull ups.
If you did 20+ Chest to bar Pull ups, do four working sets of bar or ring muscle ups.

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