Friday


CrossFit One Way – CrossFit

This Saturday is our Judge/Volunteer meeting at 10am! See you there.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 Min Cap

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
Rx- 70/53 Kb

Scaled- Sub 2 Muscle Ups for 4 Pullups and 4 Pushups

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