We will be closed Sunday, April 21st. Happy Easter!
CrossFit Metropolis – WOD
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
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.
Lying foam roll chest opener x 1:00
Cat/Camel x 1:00
Child’s pose x 1:00