170516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Dislocates

5 Strict pull-ups or ring rows

5 Push-ups

10m Bear crawl with straight limbs

-Then-

Muscle-up progressions, or for those who can unassisted:

3 rounds

5 Muscle-up transitions

10s Handstand hold against wall

Class

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

Extra Credit

Paused Back Squat (5)

Build to a 5RM paused back squat, with a 3s hold in the bottom of the squat.

Metcon (10 Rounds for time)

Row 10x 300m

Rest 60s between efforts

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