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

Saturday, February 25, 2017

A: Warm Up
5 minutes Dynamic Drills
5 minutes individualized stretching. Ask the coach for assistance if needed.

B: Prep
2-3 sets
20 double or single under
6 dumbell snatches
3 burpee box jump-overs
Go hard enough to raise your heart rate (almost race pace). Rest enough to bring your heart rate down and maintain breathing.

C1&2: rest

D: Team Met Con
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Please click here for additional standards based on age.
Time cap: 20 minutes

If you are veteran in the open (2 or more years) grind through this workout at a slightly uncomfortably comfortable pace that’s right before redline. If this is your first open consistently move with good form and have fun!

Let’s Get Social