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Friday 1/24/2020

23
Jan

Friday 1/24/2020

Midcoast CrossFit – CrossFit

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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

Metcon (AMRAP – Rounds and Reps)

NATE ALTERNATIVE

AMRAP 20

1 Rope Climb (9 Ring Rows)

4 HSPU’s or 4 Push Press

8 KB Swings

Core Work

3 Rounds

Hollow rocks 45 s

20 v-flutter kicks

Low to high plank 45 s

12 push ups (squeeze glutes and core)

1 minute boat hold

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