CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Strength

Suitcase Deadlift (3×8 each side)

Try use last weeks heaviest 10 for 3×8. Add weight if you know your max last week was easy. This is the same weight across each set.

-Rest :30 between sides, rest 2:00 between sets.

Metcon

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
32/24kg KB

Can scale with bar muscle ups if you don’t have ring. Scale with jumping muscle ups. If no muscle ups, CTB for 4 reps then scale that down as needed.

A great scale option for the HSPU would be pike HSPU on a box for those who have push ups, but not yet HSPU. These are actually extremely hard when done properly. I think this would serve better than a stack of mats. If this is still hard, regular push ups or wall climbs will do. 2 wall climbs or 8 push ups.

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