CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

2 Inch Worms

4 Single Leg Kettlebell Romanian Deadlift/side

8 Shoulder Taps (Push Up or Handstand position)

Metcon

B: 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
Compare to 5/24/2016, 2/8/2015, 4/24/2014, 5/23/2013

Beginner 1: 2 Leg-Assisted Muscle Up Transitions with :03 pause at bottom of dip and at :03 pause at ring support

4 Strict Dumbbell Push Press

44/26# Swings

Beginner: Same as first option but with o 1 Wall Walk or :15 Handstand Hold

Intermediate: 3 Ring Rows + 3 Ring Dips; Reduced ROM HSPU; 53/35#

Advanced: Rx

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker

Cool Down