CrossFit Ambush – CrossFit
Warm-up (No Measure)
5 min amrap
10 cal ski-erg
4 c2b pull-ups/ 2 dips (if you have muscle ups then 2 muscle ups)
Snatch Pull ( SNATCH HIGH PULL 2-2-2-2)
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
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
If you can do muscle ups but 2 every round will be difficult then doing 1 every round will be good practice. if you can just crush hspu, then do them strict in the workout.
2 recovery exercises