Have a Happy 4th!


Have a Happy 4th!

CrossFit Dunwoody – CrossFit

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
Muscle Ups will be Bar muscle ups. Strict on HSPU.

CFD Nate (AMRAP – Rounds and Reps)

CFD Nate(Rx/L2)

20 Minute AMRAP

6 C2B Pullups

4 Stict HSPUs or 2 Wall Walks

8 American KB Swings(53/35)

CFD Nate(L1)

20 Minute AMRAP

6 Pullups

12 Hand Release Pushups

8 American KB Swings(35/18)

*Use normal scaling options to find the best option for you if not listed above.