CrossFit / Competitors WOD, 11-20-15

The Athletic Studio / TAS CrossFit – CrossFit

SUGAR FREE!!!!!

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
.

3 rounds

-5 pull ups

-10 up & outs

-15 second HS hold

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scaling MU’s = 2 ring rows / 2 ring dips or banded ring dips

Competitors extra credit

Metcon (5 Rounds for weight)

Bench press

1 – 10 – 3 – 15 -1
2 minutes max rest between set.

-failed or assited sets = 0#

-one attempt at each rep count.

Metcon (3 Rounds for time)

3 rounds for time

25 M prowler push, 2.5X BW

1 minute rest between rounds
1 minute cap per round

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