Friday March 1, 2013
by cR055 | Feb 23, 2013 | WOD
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.