June 26, 2019


June 26, 2019

CrossFit Black Box – CrossFit


PERF: 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

FIT: Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

4 Pull-ups

8 Dumbbell Push Presses

8 Russian Kettlebell Swings, 70/53


Front Squat (5-5-5-5 @31X1 tempo (Start at 65%…no misses))

Metcon (Calories)

Death By Assault Bike Calories

*15 Double Unders after each set of calories

**Once you can no longer finish the required number of calories as well as the double unders, continue up the ladder with just the calories