CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Round

1:00 Echo Bike

5 Push-ups

5 Kip Swings (bar or rings)

5 Kettlebell Swings
*Coaches*

leave time between bench press and workout for athletes to warm up gymnastics

Bench Press (Every 1:30 x 6
Sets 1-3: 5 @ 75%
Sets 4-6: 3 @ 80%)

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
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*

Muscle Ups = Strict Pull-ups

Handstand Push-ups = Hand Release

Kettlebell Swings = Russian or choose an appropriate weight or both