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Crossfit Strong Island
  • Home
About Us
  • About CrossFit Strong Island
  • What is CrossFit?
  • Is this for me?
  • Our Coaches
  • Our Partners
Our Programs
  • CFSI Programs
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  • Hyrox Training Hub
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Friday 12/4/2015

December 4, 2015 By CFSI Leave a Comment

A) 2 Sets
Bear Crawl x100ft
Walking Knee Pulls x50ft
Butt Kicks x100ft
Samson Stretch x50ft
Sprint x100ft

B) “Bar Nate”
AMRAP in 20 min of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

*Scale for Bar Muscle-ups
-1 Bar Muscle-up = 1 Banded Muscle-up
-1 Bar Muscle-up = 3 Pull-ups + 3 Push-ups (On toes)
-1 Bar Musce-up = 5 Ring Rows + 5 Knee Push-ups

Filed Under: WOD

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