4/19/19

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CrossFit Allegiance – CrossFit

Tip #19 Lift Heavy Things

Lifting weights is one of the best things you can do to strengthen your body and improve your body composition.

It also leads to massive improvements in metabolic health, including improved insulin sensitivity.

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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
RX KB is 32/24kg

Alternate WOD for Nate

20 Minute AMRAP

2 Bar MU or C2B or PU

4 DB Push Press 50/35#

8 KBS 24/16kg

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
RX KB is 32/24kg

Alternate WOD for Nate

20 Minute AMRAP

2 Bar MU or C2B or PU

4 DB Push Press 50/35#

8 KBS 24/16kg

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