First City CrossFit – CrossFit
Metcon
Take some time today to work on muscle up transitions and handstand push ups.
Athlete’s should not substitute bar muscle ups for ring muscle ups. Make two attempts on the rings each round and crush the rest of the wod!
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
A – 4 pull ups + 4 dips, Pike or Strict Press
RX – 70/53
C – RX