Warmup: 2 min airbike or 500m Row, then- movement prep with Coach

Conditioning: “Nate”- 20 min Amrap

-2 Ring Muscleups


-8 KBS (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


-2 min door frame pec stretch

-2 min lacrosse ball pecs