Friday - 10/26/2018

Photo courtesy of CrossFit.com

Photo courtesy of CrossFit.com

Warm Up:

Eta Shoulder Protocol
10 Push-up to Pike
10 Ring Rows
10 Russian KB Swings, medium
Hollow/Arc Drills
10 Ring Rows
10 KB Swings, medium
8 Ring Dips
8 KB Swings, heavy
15 Hollow Rocks

Muscle-ups:

Focus/Practice - Strict then Kipping

“Nate”

20 min AMRAP
2 Ring MU (4 C2B)
4 HSPU (6 HR Push-up)
8 KB Swings (70/53) (53/35)

Chief Petty Officer Nate Hardy was killed Sunday, February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son, Parker.