CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 2)
4 x 10 sumo good morning with bar
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
L1:
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.