Nate

Santiam CrossFit – CrossFit

Workout

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
– INTERMEDIATE –

AMRAP 20:

2 Strict Burpee Pull-ups

4 Handstand Push-ups

8 KB Swings (53/35#)

– BEGINNER –

AMRAP 20:

4 Ring Rows

4 Jumping Ring Dips

6 Push-ups

8 KB Swings (35/26#)

Skill Work

Metcon (No Measure)

Rest, stretch, and recover

Stretching

Metcon (No Measure)

3 Sets:

:30 Couch Stretch / Side

:30 Foam Roll Lower Back

:30 Foam Roll Lats / Side