CrossFit Factory Square – CrossFit

Strength

Deadlift (every 2 minutes 1-1-1-1-1-1)

WOD

()

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
modifications:

L-1 banded transitions 4 reps, modified hand stand push ups, lighter kbs

L-2 Banded chest to bar pull ups 8, Banded ring dips 8, modified hand stand push ups, lighter kbs

L-3 Ring row 10 reps, Push ups 10 reps, Pike push ups on box, lighter kettle bell swings

Modifications:

Single leg Deadlifts 5 x8

Weighted Walking lunges 5 x 10

100 Pvc pipe sit ups *no ab mat