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

Monday, January 2, 2017

A: Warm Up
3 rounds alternating with a partner
10 Wall Balls
10 Burpees

B: Mobility/Prep

C1: Strength
Front Squat 5×5 +5-10 lbs.

C2: Endurance
Mechanics
3 rounds
400m row
rest 1 min
15 cal assault bike
rest 1 min
10 air squats
rest 1 min

D: Met Con
4 rounds for time
12 Thrusters 95/65
12 Box jump over 24/20

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