Strength : 15:00 EMOM 5 Rounds 1st Min row: Strict Pull Up 2nd Min; Strict C2B Chin Ups 3rd Min: Foot Elevated Ring Rows Flexibility: 2 rounds : 20 situps to straddle 10 bridge ups 2:00 Super couch each leg Metcon : 4 Rounds: 300m Row 20 Push Press (95/65) 10 Pull ups Strength Class: Back Squat 5-5-5-5-5 @ 80% Bent over Row 3-3-3-3-3 between rounds Clean Pull 3-3-3-3-3
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Flexibility: 1:00 Each Side Banded Bully 10 Skin the cats 2:00 Bench shoulder opener Strength: 10:00 EMOM Odd: Muscle Up Even: Strict C2B Pull up Lowest round = score Metcon: 3 Rounds: 25 Cal Row 3 Rope Climbs, 15′ 12 DB 1-arm Snatch, 70/50 (6/side) Strength Class: Front Squat 3-3-3-3-3 Hang Squat Clean 3-3-3-3-3 Strength : 10:00 EMOM Odd: Strict HSPU Even: Toes to Bar Lowest Round = Score Flexibility: 2:00 Each Leg Super Couch Stretch Banded Pigeon Stretch Metcon : 20-18-16-14-12-10-8-6-4-2 Bench Press (135/85) Back Squat (135/85) Strength Class: Snatch Pull 3-3-3-3-3 Bent over Row 3-3-3-3-3 between rounds L-sit hold until reach Total time of 4:00 Strength: 10:00 EMOM 3 Reps L-sit to Toes to Bar/Rings Flexibility: 2 rounds 20 Spinal Rock 20 Swinging Plank Metcon: "Nate" 20:00 AMRAP 2 MU 4 HSPU 8 KB Swing (75/55) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461. |
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