CrossFit Wynwood – CrossFit

Conditioning

Metcon (Calories)

Rowing for Calories

4 sets: 20 second max calories

• Focus on strong pull, and correct technique on rower. (legs body arms, arms body legs)

• Men: 1 calorie every pull, Girls: 1 calorie every 2/3 pulls

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

Accessory

Metcon (Weight)

2 sets: Max effort ring dips

3×20-30 hollow rock