CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Hang Clean (5 @ 70/75/80%)

Push Jerk (5 @ 70/75/80%)

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

Metcon (Time)

B-Fit

5 RDS – 15 min cap

30 russian KBS 53/35

15 burpee BJ 24/20″

*if you finish under the cap – 800m run finisher. If you exceed the cap…..1 mile finisher