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

Wednesday, September 28, 2016

A: Warm Up
6 minute AMRAP
10 Burpees to a target
10 Kettlebell Swings
15 Air Squats

B: Mobility/Prep
Band Stretches

Review movements and establish weight/standard

C1: RADD Barbell
Clean and Jerk
10 reps to accumulate as much weight as possible

D: Met Con
In 12 minutes complete
800 Meter Run
80 Double Unders

20 Hang Power Cleans
400 Meter Run
40 Double Unders
15 Hang Power Cleans
200 Meter Run 

20 Double Unders

10 Hang Power Cleans

RX 135/95
SC 115/75
BG 95/65

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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