Blackbird CrossFit – CrossFit

Hero WOD

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
*Muscle-ups are Ring Muscle ups

*Since we only have minimal heavy KBs, our usual 53#/35# KBs is fine for Rx but if available, try a heavier KB today.

Scaled Version

Metcon (AMRAP – Rounds and Reps)


4 Ring Rows

4 Jumping Ring Dips 6 Push-ups

8 KB Swings (35/26#)




Warm-up (No Measure)


Set 1:

100m Row

10 False Grip Ring Rows

10 Shoulder Taps

10 KB Deadlifts

Set 2:

100m Row

5 False Grip Ring Row Muscle-up Transition

3 Wall Walks

10 KB Swings

Set 3:

100m Row

5 Low Ring Muscle Up Transition

3-5 Handstand Push-ups

10 KB Swings

Set 4:

100m Row

5 Ring Muscle-ups or Scaling Option

3-5 Handstand Push-ups or Scaling option

10 KB Swings

Cool Down

Warm-up (No Measure)

3 Sets:

:30 Couch Stretch / Side

:30 Foam Roll Lower Back

:30 Foam Roll Lats / Sidet