Announcements
Thanks for participating in the Nate WOD Challenge! Donations are accepted until March 4th.
https://support.onesummit.org/fundraiser/3660359
Register for the OH Athlete Workshop – https://docs.google.com/forms/d/e/1FAIpQLSc0R_BPW4PR2cZtKYM4pMtJJb2LZ-AJQbrveQ8ANpJNVasrxw/viewform
Register for The Port Open – https://forms.gle/EiUebawei14JYi2z7
New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde
The Port – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds w/ a Band:
8 Pass-Throughs
8 Behind the Neck Pull-Aparts
8 Push-Aparts
8 Straight Arm Front Raises
:20 HS Hold
Extended Warm-up
Metcon (No Measure)
3 Rounds:
6 Ring Rows
:10 Support Hold
3 Ring Dip Negatives
6 Push-Ups
6 Kettlebell Swings
Workout
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
Scaling Options:
4 Hard Pull (4 Ring Rows, 4 Kipping C2B, 4 Strict Pull-Ups)
8 Hard Push (8 DB Strict Press, 8 Box HSPU, 8 Push-Ups)
8 KBS
Jack
