Monday, October 16th
Every 90 Seconds for 5 Sets:
4 Kipping Pull-Ups + 4 Chest to Bar Pull-Ups (FB – 8 pull-ups +8 C2B)
*Goal is to complete entire set without dropping off bar
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
*The weight selection for Hang Power Cleans should be something that athletes could complete in 1-2 sets.
“Nasty Girls” is one of the most well known CrossFit workouts ever. For those athletes who don’t have ring muscle ups, choose the most challenging modification for you below.
7 Burpee Chest to Bar Pull-ups
7 Burpee Pull-ups
7 Burpees + 7 Ring Rows