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

Thursday, November 3, 2016

A: Warm Up/Practice
5 minutes coach’s choice
10 minutes working on bar muscle ups

B: Mobility/Prep

C3: Intervals
8 Alternating Tabata rounds
Power cleans 135/95
Ring dips

Met Con
4 minute AMRAP
12 Burpees
12 Box jumps 24/20
Rest 4 minutes

4 minute AMRAP
12 Calorie row
12 Med ball sit ups 20/14
Rest 4 minutes

4 minute AMRAP
24 Double Unders
12 Kettlebell Swings 53/35

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