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

Friday, April 14, 2017

Warm Up: 20 Calories

WOD: For Time

30 Burpee Pull Ups or BurpeeĀ Jumping Pull Ups

Cardio: WattsUp

Assault bike:

5 min (70% effort)
5 min (80% effort)
5 min (70% effort)

Check the watts after 1 minute of medium effort or what you consider 70% effort and keep around that number for 5 minutes. (100% would be all out). For the 80% increase by 50-100 watts depending on how you feel.

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