CrossFit9 – CrossFit WOD


Muscle-up Practice (No Measure)

Parallette Shoot-Through: https://www.youtube.com/watch?v=sZ9fP4iOmFs

Muscle-up scaling: https://www.youtube.com/watch?v=kQVOD7wPIns

Transition drills: https://www.youtube.com/watch?v=rUUs0GKR4R8


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