Friday 5.02.14

The original "Nasty Girls" video CrossFit put out years ago.  CrossFit videos are a dime a dozen nowadays.  But just a few years back, this video was amazing.  At Regionals this year, they will be doing a new version of this workout, with Pistols and heavier weight!

Strength: Power Clean 2-2-2-2-2

WOD: "Nasty Girls"
3 Rounds of
- 50 Squats
- 7 Muscle Ups
- 10 Hang Power Clean (135/85#)

*20:00 time cap

Post weights and times to comments.


Workout Goals:  Finish in 20:00.  Keep moving on the Squats, even if you need to slow it down a little.  You most likely will get plenty of rest during the Muscle Up portions.

If you don't have Muscle Ups (or they are lagging today) substitutions are as follows:

- 2 Chest to Bar Pull Ups + 2 Ring Dips = 1 Muscle Up
- 3 Pull Ups (any) + 3 Dips (any) = 1 Muscle Up

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