Main – CrossFit

Today we show how a workout can be universally scaled. Nasty Girls is a benchmark workout. Nasty Girls V2 was stepped up for high level competition. Slightly Less Nasty is for our general fitness enthusiast. Have fun!

Weightlifting

Paused Front Squat (5×5@75%)

2-2-X-1 Tempo

Metcon

Metcon (Time)

Slightly Less Nasty Girls

3 Rounds for Time

50 Air Squats

14 Pullups

10 Hang Power Cleans (95/65)
Modified Workout

18:00 cap

If you are still working on pullups, use a band that will allow you to do at least sets of 7

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
RX workout

18:00 cap

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
RX+ workout

18:00 Cap