Thu 21 Sep

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (No Measure)

10 Mins KB Snatch Practice

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20 Mins of:

5 x Ring Dips

5 x C2B Pull-Ups

10 x Russian KB Swings

30 x Double Unders

Advanced WOD

or C: 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

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