141028


Main – CrossFit

Back Squat (Build to a heavy set of 5)

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#


We can scale to …

2 Ring Dips

4 Pike Push Ups

8 KB Swings (your choice for weight)

We can also do 2 banded muscle up transitions if you would prefer. Make them legit though. These should not be easy.

Extra

Hang Snatch (Build to a heavy single in 15 minutes.)

Chest-To-Bar Pull-ups (8 Minutes of 6 UB Chest to Bars)

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