Time flys but your the pilot. Enjoy the ride!
Coastside CrossFit – Class
Metcon (No Measure)
5 minutes – Row
5 Minutes – 40on 20off – BOB
5 minutes 20on 4off – Snatch
5 minutes – 10on 50off – Assault Bike
5 minutes – Row
5 Minutes – 40on 20off – BOB
5 minutes 20on 4off – Snatch
5 minutes – 10on 50off – Assault Bike
Shoulder Press (1 Rep Max)
21-15-9
KB Clean
Ring Dip
– Rest-
21-15-9
DB Thruster
Pull Up
Choose your Benchmark…
1 Min Ski
1 Min Row
1 Min Assault Bike
One round of snatch DT
24 Box Jumps
12 KB Snatches E/S
6 HSPU
7 Min AMRAP
200m Run
15 Pull Ups
–
7 Min AMRAP
200m Row
15 Dips
–
7 Min AMRAP
50 Double Unders
20 Pistols
10 DB Hang Clean
10 DB Box Step Over
10 Toes To Bar
1 Legless Rop Climb
3 second pause
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
*with a partner*