220221

21
Feb

220221

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
Scaling:

This is a variation of the benchmark workout Nasty Girls. Intermediate athletes should first perform the original benchmark if they haven’t done so already. Newer athletes should modify the movements and loading.

Intermediate Option: Nasty Girls

3 rounds for time of:

50 squats

7 muscle-ups

10 hang power cleans

♀ 95 lb ♂ 135 lb

Beginner Option:

3 rounds for time of:

25 squats

5 assisted pull-ups

10 hang power cleans

♀ 22 lb ♂ 35 lb