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