Friday at CrossFit Impavidus is Coach’s choice. Today it was Coach Nate’s turn. Yea, Coach Nate likes running and lifting — so not hard to guess what we did. He’s a great coach — always learning and supporting your goals and he pushes you — hard.

Busy weekend coming up -CrossFit cert here I come.

Warmupx2
10 pass thrus
10 burpees
10 hollow rocks
10 iron cross
10 fire hydrants

Skill
Muscle ups
Dead Lifts

WOD
Naidas
6 rounds for time of:
5 Deadlifts, (~80% 1RM)
400 m Run
3 Muscle-ups
time: 19:23