Complete as many rounds as possible in 20 mins of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 2/1.5 pood

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Target number of Rounds: 14+ Rounds
Minimum number of Rounds before scaling: 10 rounds
Large Class Target number of Rounds: 10+ Rounds (each)
Large Class Minimum number of Rounds before scaling: 7 rounds (each)

The stimulus for this workout is moderate-steady pacing. Small sets and quick rounds sound like fun, but assure your athletes that after a few rounds, they will look at the clock and see 18 minutes left, and then reality hits. Aim for consistency and establish a pace early on that can be replicated across. The final push should be the final 5 minutes.

Athletes should use the clock as a pacer. 1 round every 60-90 seconds would be a great goal for athletes to keep.