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OUR BLOG

WOD – Thursday, 04/10/2018

By admin | In CrossFit Rocks | on October 3, 2018

CrossFit Rocks – CrossFit

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Warm-up

Warm-up (No Measure)

7 minute team row (team of three) switch every 150m

2 rounds

3 skin the cats

15 hollow rocks

20 seconds active hang

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
Aim at doing each exercise unbroken take a couple of breaths in before you jump into each exercise.

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