CrossFit 234 – CrossFit


Metcon (Weight)

5 Rounds

:20 Plate Floor Press

:20 Floor Press Hold (locked out)
*no rest between rounds.

Athlete’s choice in weight

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
Muscle Up Scale: floor assisted transitions 2•1

HSPU Scale: pike from box

53# KB for ladies


KB Arm Bar x8 each side with 3-5 second holds