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Warm Up:

  • 3 min. DU's
  • Bootstraps
  • Squat Series
  • Iron Cross
  • Cobra Stretch
  • Shoulder Mobility
  • OHS x 15
  • Pull-Ups x 10
  • Push-Up x 10
  • Ring Dips x 10
  • Sit-Ups x  50

SKILL: Muscle-Ups

WOD:

"Nate"

20 min. AMRAP

  • 2 muscle-ups
  • 4 HSPU
  • 8 KB Swings (2 pood/ 1.5 pood)
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.

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.

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com