CrossFit Salem South – CrossFit

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1: Back Squat (10×2 (EMOM 10:00))

2a: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

Bike 12/10 Cal (or Run 200m)

12 Burpee Box Jumps (24/20″)

12 Thrusters (1x DB 70/50)
Choose 2a or 2b

2b: 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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