CrossFit

“Nasty Girls”

3 Rounds for time of:

  • 50 Air squats
  • 7 Ring or Bar Muscle Ups(21 pullups/21 Dips)
  • 10 Hang Power Cleans(95/135)

Basics

“Basics Fight Gone Bad”

3 Rounds For Total Reps of:

  • Box Jumps
  • Calorie Row
  • Knee to Elbow
  • Slam Balls
  • HR Pushups
  • Rest

*1 minute at each station, after 1 minute athlete will switch and begin next movement until 3 rounds of all movements have been completed.