Workout of the Day for Monday 8/25/14

CrossFit
Skill: muscle up and handstand push up movement tech

“Nate”
AMRAP in 20 Minutes:
2 muscle-ups,
4 handstand push-ups,
8 kettlebell swings (70/53)

CrossFit 101
Skill: Pull ups technique and practice

Conditioning
AMRAP in 20 minutes:
6 pull ups
9 push ups
12 kettlebell swings

RUSH!
14 minute AMRAP
25m overhead walking lunge (45/25)
10 push ups
-then-
3 rounds
Run 400m
1:00 wall sit

*25m is length of gym