April 24, 2017

CrossFit Armed – Armed Comp*

Warm-up (No Measure)

3 x NFT

20′ crab walk each way

partner stretch on rig

5 x-band steps each way

A: Push Press (65%)

B: Back Squat (EMOM x 6 3 reps 2 seconds pause at bottom 65%)

C: Back Squat (60%)

Strict Muscle Up (EMOM x 5 1-2 reps)

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

5k Run (Time)

Max Effort 5k Run

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