Nate

26.2 CrossFit – CrossFit

**“Character is the willingness to accept responsibility for one’s own life. It’s the source from which self-respect springs.” – Joan Didion**

Warm-up

CF warm up (No Measure)

Sampson Stretch

10 Steps walking lunge

10 Overhead Squat

10 GHD Sit-ups

10 Back extensions

10 Pull ups

10 Ring dips

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

Extra Credit

Backhand (LT) (Time)

Part 1

2 Sets

500M at moderate/fast pace no rest

500M easy, no rest

400M at moderate/fast pace no rest

400M easy, no rest

300M at moderate/fast pace no rest

300M easy rest 3 Min

Part 2

4X 100M sprint at your 400M max pace with full recovery between reps

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