Saturday 18th Jan

Announcements

Saturday 18th Jan – 11am WOD will run as normal in Front Room. The Bring-a-Friend WOD will also run at 11am in the Rear Room.

FITLAB – CrossFit 3000 – CrossFit

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
Scale Muscle Ups to:

2 x Bar Muscle Ups

6 x Pull-Ups and 6 x Dips each rd

4 x Pull-Ups and 4 x Dips each rd

6 x Ring Rows and 6 x Push-Ups

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