Buy In: Run Crye-Leike loop. 10 reps- toes to bar, ghd sit-ups, hollow body crunches, supermans, pvc good mornings, pvc shoulder complex.
copied and pasted from CrossFit.com:
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (sub 2 pullups and 2 dips)
4 Handstand Push-ups (sub push presses@80%1RM)
8 2-Pood Kettlebell swings (women Rx=53)
Post rounds completed to comments.
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.