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

Saturday, January 7, 2016

A: Warm Up
Dynamic Drills

B: Prep
Review movements and establish weight/standard

C1&2: rest

D: Team Met Con
Complete the following in teams of two in 30 minutes
100 Calories bike or row
90 Thrusters 95/65
80 Calories bike or row
70 Thrusters 135/95
60 Calories bike or row
50 Pull ups
40 Calories bike or row
30 Chest to bar pull ups
20 Calories row or bike
10 Bar muscle ups

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