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Benchmark “Nate”

July 13, 2015

Eva T, sale the Original CrossFit athlete.

This week’s CrossFit Benchmark is “Nate.” Nate is a Hero WOD, medications dedicated to Nate Hardy, a Navy SEAL who was killed in Iraq in February, 2008.

Nate is a great WOD – a 20 minute AMRAP that is for more advance athletes.  I would say that if you are capable of doing 1 muscle up and a couple of Handstand Pushups, you should tackle this as RX.

If you do not, I will provide a scaled Nate – AMRAP 20 of 1 Wall Climb, 2 Burpee Pullups and 8 Kettlebell Swings.

Finally, if the scaled Nate is not your cup of tea, you can go for it’s baby sister, Cindy.  I would say Cindy, Mary and Nate are a pretty good grouping of CrossFit challenges.

Workout of the Day



2 Muscleups

4 Handstand Pushups (Kipping is allowed)

8 Kettlebell Swings 70/53

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