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

Monday, May 8, 2017

Warm Up: 2 sets

200 Meter Run
15 Air Squats
10 Burpees

Strength: Back Squat 3x8Build up to a heavy set of 8 reps. Decrease the load slightly for the last two sets.

Build up to a heavy set of 8 reps. Decrease the load slightly for the last two sets.

Cardio (Optional): Even Row

Row:
800m @70% effort
rest 1 min
600m @75% effort
rest 1 min
400m @80% effort
rest 1 min
400m @80% effort

Met Con: Complete 6 rounds for time

400 Meter Run or 500 Meter Row
15 Wall Balls 20/14
10 Pull Ups

*20 Minute Cap

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