CrossFit9 – CrossFit WOD


Bench Press (5 x 2)

4 x 10 sumo good morning with bar


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

2 jumping muscle up or

4 dips; 8 DB push press

Or assisted HSPU

**small gymnastic sets make this workout the perfect opportunity to practice Rx-ing a movement or trying a new modification. Pick a smart pace and stick to it. Quick transitions are key.