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Workout of the Day

19
Apr

Workout of the Day

Announcements

We will be closed Sunday, April 21st. Happy Easter!

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

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
Scale muscle-ups with chest-to-bar pull-ups and ring dips.

Scale HSPU with seated L-sit dumbbell press.

Reduce weight of Kettlebell to scale American kettlebell swings.

Cool-Down Flex

Lying foam roll chest opener x 1:00

Cat/Camel x 1:00

Child’s pose x 1:00