January 9, 2018

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

side shuffle down and back

5 kettlebell sumo deadlift high pulls each arm

5 broad jumps

20′ crab walk each way

10 seconds supine grip hang from rig

Hang Power Snatch + OHS (2+2 x 3 75% *above knee)

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

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