CrossFit9 – CrossFit WOD
Skill
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
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