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

Wednesday, September 6, 2017

A: Warm Up
3 sets with and empty bar
10, 8, 6 reps
Power Snatch Hip
Power Snatch Knee
Power Snatch Shin
Overhead Squat

B: Prep
3 sets
3 Muscle Ups
8 Calories
3 Muscle Ups

C: Met Con
Complete for time
30 Calories Bike or Row
30 Bar Muscle ups
30 Calories Bike or Row

D: Weightlifting
Complete complex for max load
1 Snatch
4 Overhead Squats

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