Warm-up

Strength:

Back Squat

Every 2:30 x 5 sets

Set 1 – 5 reps @ 75-80%
Set 2 – 3 reps @ 85-90%
Set 3 – 1 rep @ 90-95%
Sets 4-5 – 6 reps @ 80-85%

Conditioning:

As Many Rounds and Reps as Possible in 15min of:

1 Round of “Nate”

300m Run

Nate =

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings 70/53

Or

As Many Rounds and Reps as Possible in 15min of:

4 Strict Pull-ups

6 Renegade Rows* 35/25

8 Kettlebell Swings 53/35

300m Run

*Row L, Push-up, Row R

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.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.