6/13/20

CrossFit Loyalty – CrossFit

Man on Fire (Time)

For Time:

4 Rounds of “Nate”, 100 Double Unders

3 Rounds of “Nate”, 100 Double Unders

2 Rounds of “Nate”, 100 Double Unders

1 Round of “Nate”

1 Round of “Nate”:

2 Ring Muscle-Ups

4 Kipping Handstand Pushups

8 Kettlebell Swings (70/53)

Scale RMU to

2 Bar MU

or

4 C2B

or

6 PU

Home Wod

Metcon (Time)

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches (50’s/35’s)

1 Mile Run

100 Meter Walking Lunge

Body Armor

Part A

3 Supersets:

9 Barbell Romanian Deadlifts

12 Strict Parallel Bar Dips

Rest 2 Minutes Between Sets

Part B

3 Supersets:

30 Plank Rows (Switch Every 5 Reps)

30 Weighted AbMat Sit-ups

Rest 2 Minutes Between Sets

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