WOD

CrossFit VU – CrossFit

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Warm-up

Metcon

This will be a partner WOD… While partner 1 is completing a round of “Nate”, partner 2 will be rowing for calories. Once Partner 1 is complete with 1 round of “Nate” he/she will switch with partner 2.

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

Metcon (AMRAP – Rounds and Reps)

Intermediate | Beginner NATE

Complete as many rounds as possible in 20 minutes of:

4 assisted pull-ups or ring rows

4 assisted dips

4 assisted handstand push-ups or regular push ups

8 kettlebell swings

*Choose a challenging KB weight for KBS

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