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Nate for 2/20/2019

Industrial Athletics – CrossFit

Today’s MetCon is our hero WOD for the month. Think of this WOD as a slow burn. None of the reps should be high enough to cause any failure. You should be able to set out at a decent pace and maintain that pace for 20 minutes.

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

Join the discussion One Comment

  • Industrial Athletics says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 20 Min:
    1 Bar MUs
    3 HSPUs (may use 1 ab mat)
    6 KB Swings (1.5/1)
    Or
    AMRAP 20 Min:
    6 CTB Pullups
    3 HSPUs (May use 1 ab mat)
    6 KB Swings (1.5/1)

    Brass:
    AMRAP 20 Min:
    6 Pullups (may use band)
    4 piked HSPUs
    8 KB Swings (1.25/0.75)

    Bronze:
    AMRAP 20 Min:
    6 Jumping Pullups
    4 DB Shoulder Press (25/15)
    6 KB Swings (0.75/0.5)