NATE

Competition Class

Strength

Skills&Drills

GYMNASTICS

5min AMRAP
6 Box Step Overs 24/20 70s/50s
2x20ft Walking Lunge 70s/50s (1 DB OH, 1 DB FR, switch)
*do better than last week. No less, just more.

5min AMRAP
1 Rope Climb
10m HS Walk

5min AMRAP
50 Double Unders
10 GHD Sit-ups
10 ALT DB Snatch 70/53

*Rest 5min between AMRAPs

MetCon

CLASS

12min Muscle Up Skill Work / Progressions

NATE
20min AMRAP
2 Muscle Ups or 4 Ring Row + 4 Dip
4 HSPU or 4 DBL DB Strict Press
8 KBS 72/53

Coaches Notes

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

The "Nate" Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, February 12, 2008.

– Eric Barber

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Posted 5 months AGO

Eric Barber

Founder & Coach

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