Friday, July 2, 2021

Performance

5×1 Snatch, Every 90sec

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 70#/53#

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.

Intermediate

5×1 Snatch, Every 90sec

Complete as many rounds in twenty minutes as you can of:

4 Box Handstand Push-ups
6 Ring Dips
8 Kettlebell swings, 53#/35#

Fitness

Every 90 sec for 5 sets:
3 Hang Power Snatch
6 Prisoner Squats
9 Jack Knife Sit Ups, each side

Complete as many rounds in twenty minutes as you can of:

6 Z-Press
8 Kettlebell swings, 35#/26#
10 Box Dips

A TRAINING EXPERIENCE LIKE NO OTHER

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