EGO CrossFit – WOD

Metcon

Team-Nate (AMRAP – Rounds and Reps)

Team Nate
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

Athletes will complete a full round before switching

Working together to tackle a team version of the Hero WOD, “Nate”. Athletes will team up, switching off after completing full rounds. Kettlebell weight should be something that could be completed for 20+ repetitions when fresh.
Option:

4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings

Metcon Green

171121 Green (No Measure)

Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs
5 Sit-Ups