11.10.17 Veteran's Day - OPC

11.10.17 Veteran’s Day

Orange Park CrossFit – CrossFit

Warm-up

10 push-up to downward dog

10 Scap pullups

20 shoulder taps (push-up Position)

20 banded low row

Mobility

Chest

SKILL/ STRENGTH

Bench Press (5×5 @70%)

Metcon

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

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