CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Power Clean (6 x COMPLEX)

Every 90 sec for 9 min

1 Hang Power Cleans + 2 Power Cleans

F. 3 Hang Power Cleans

P. As Rx

S. Touch N Go (deadlift first rep up then hang power clean + 2 touch n go Power Cleans)

Metcon

B: 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
Modifications:

F. 4 Single Arm Ring Rows (each arm), 8 DB Push Press, Russian KBS or lighter load

P. 4 CTB Pull Ups + 4 Parallete Push Ups + 4 Kipping HSPU + 8 KBS 53/35#

S. As Rx