CrossFit WOD, March 9, 2024

CrossFit – Sat, Mar 9

Warm-Up
Warm-Up

1 ROUND

10 Good Morning

10 Prone Swimmers

10 Scap Pull-Ups

5 Yoga Push-Ups

Into…

1 ROUND

8 KB Deadlifts

4/4 Single Arm Ring Row

8 Kips Swings

8 Alt. Pike Shoulder Taps

Into…

1 ROUND

8 American KB Swings

8 Ring Rows

8 “Big” Kip Swings

:20 Handstand Hold or Pike Hold

Workout – Performance
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments

*Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Rounds + Reps)

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.

KG KB: (32/24)

Workout – Fitness
NATE (FITNESS) (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

2 Burpee Pull-Ups

4 Hand Release Push-Ups

8 KB Swings (53/35)

(Score is Rounds + Reps)

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.

KG KB: (24/16)

*Based on yesterday’s Open workout, adjust today’s workout as needed.

Partner Workout Option
IN TEAMS OF TWO… (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

6 Muscle-Ups or Burpee Pull-Ups

12 Handstand or Hand Release Push-Ups

18 KB Swings (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

**Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Rounds + Reps)

Optional Cool Down – All
1-2 SETS FOR QUALITY

200m Cool Down Walk

10 Cat/Cows

:30/:30 Side Plank

-Rest as Needed b/t Sets-

(No Measure)