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

Thursday, July 6, 2017

Warm Up: 21 Air Squats

21 Air Squats
21 Burpees
15 Air Squats
15 Burpees
9 Air Squats
9 Burpees

Gymnastics:

Max Strict Chest to Bar Pull Ups
Or
Max Strict Pull Ups (retest)
If you are able to complete 10+ strict pull ups then complete a max set of chest to bar pull ups.

Met Con: Complete the following for time

10 Thrusters 75/55
200 Meter Run
9 Thrusters 75/55
200 Meter Run
8 Thrusters 95/65
200 Meter Run
7 Thrusters 95/65
200 Meter Run
6 Thrusters 135/95
200 Meter Run
5 Thrusters 135/95
200 Meter Run
4 Thrusters 165/105
200 Meter Run
3 Thrusters 165/105
200 Meter Run
2 Thrusters 185/135
200 Meter Run
1 Thrusters 185/135
200 Meter Run

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