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

CrossFit | 11.14.2020

CrossFit | 11.14.2020

Warm-up
Warm-up
Dynamic Drills/Stretches
Prep each movement

Metcon
Metcon (Time)
A) RX
Complete the following for time
20/14 Calories
15 Bar Over Burpees
50 Push Jerks 75/55
20/14 Calories
15 Bar Over Burpees
40 Push Jerks 95/65
20/14 Calories
15 Bar Over Burpees
30 Push Jerks 135/95
20/14 Calories
15 Bar Over Burpees
20 Push Jerks 165/105
20/14 Calories
15 Bar Over Burpees
10 Push Jerks 185/125

B) Minimal Equipment
Complete the following for time
200 Meter Run
15 Burpees Over Object
50 DB or KB Push Jerks
200 Meter Run
15 Burpees Over Object
40 DB or KB Push Jerks
200 Meter Run
15 Burpees Over Object
30 DB or KB Push Jerks
200 Meter Run
15 Burpees Over Object
20 DB or KB Push Jerks
200 Meter Run
15 Burpees Over Object
10 DB or KB Push Jerks

C) Body weight
Complete the following for time
200 Meter Run
15 Burpees
50 Push Ups
200 Meter Run
15 Burpees
40 Push Ups
200 Meter Run
15 Burpees
30 Push Ups
200 Meter Run
15 Burpees
20 Push Ups
200 Meter Run
15 Burpees
10 Push Ups

Choose weight/standards that you are able to move consistently throughout.

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