Tuesday, 11/9/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Metcon (AMRAP – Reps)

EMOM 20

Min 1 – 8 KTE

Min 2 – 25 Double Under of 3 DU attempts

Min 3 – 8 Ring Dip

Min 4 – 25 Double Under of 3 DU

Min 5 – Rest

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
scales:

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

2 assisted muscle-ups

4 assisted handstand push-ups

8 kettlebell swings

♀ 1-pood kettlebell

♂ 1.5-pood kettlebell

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

4 assisted pull-ups

4 assisted dips

4 assisted handstand push-ups

8 kettlebell swings

♀ 12-kg kettlebell

♂ 16-kg kettlebell

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