WOD

Battleship CrossFit – CrossFit

Warm-up

After general warm up, spend 5-10 minutes practicing muscle ups and HSPU (or progressions). Warm up to AKBS weight.

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
RX = Ring Muscle Ups

KBS are American (overhead)

Scaling Options:

Bar MU, C2B PU, Strict PU, Strict Ring Row

Seated KB Presses, Wall Walk (1), Box HSPU, HRPU

AKBS 53/35

Cash Out

Metcon (No Measure)

09/17/18 ROMWOD (16 minutes)

Address:

Gym permanently closed

Phone Number: