CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

200m easy Run

3 rounds

2 Wall Walk

5 DB sumo dl high pull

5/5 DB Press

3 Kip Swings

5 push ups

Workout

Bench Press ((4-4-4-4-4+))

5-10 lbs heavier than last week

4+ is Last sets max reps unbroken

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

2 Muscle-Ups or Pull Ups

4 Handstand Push-Ups or Push Ups

8 Alt. DB Hang Snatch (Athlete Choice, Heavy)

*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

(Score is Rounds + Reps)