CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

I’ll be competing at regionals this weekend. If you would love to show your support, jump onto the CrossFit Games website and you can live stream or watch archived footage.

Thank you for your support.


Warm-up (No Measure)

3 rounds of:

5 down dog + up dog

10 band good mornings

5 strict pull ups

Then take 10min to figure out scale options/set up for nate. Once you are sorted, in the 10min do 3 mini rounds (without fatiguing the MU or c2b etc)


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

Scale options if you don’t have muscle ups and HSPU

2 c2b + 2 ring dips

4 HSPU (scale with 1x ab mat) or do a :5 lower, kick up and repeat.

If the above is still out of reach, scale the c2b and dips as needed and do 1x wall climb with :20 hold

If you are close to muscle ups try jumping muscle ups

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