December 19, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Deadlift (3 Rep Max)

Take 15-20 Minutes to Establish Your 3 Rep Max Deadlift – Must be Touch and Go.

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
—————————

*Women Rx Kettle Bell (53)*

Scale:

Muscle Up – Bar MU or Ring Dip + Ring Row

Hand Stand Push Up – Mats or Push Ups

KBS – Weight


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