Monday, October 16th

A.

GYMNASTICS CONDITIONING:

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

B.

METCON:

“Nasty Girls”

3 Rounds:

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


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