CrossFit Wreckage – CrossFit

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Goal/Stimulus: sub 12 min

Scaling options:

BMU if you don’t have RMU

Chest 2 Bar pull-ups if you don’t have BMU

Pull-ups if you don’t have C2B

7 ring rows + 7 dips of some kind

Jumping BMU to attachments on side of rig

Lighten the HPC if you are unable to do 10 reps unbroken when fresh

Back Squat (5 reps @ 55-60%
4 reps @ 65-70%
3 reps @ 75- 80%
2 reps @ 85-90%
then
1 rep (heavy single for the day…can continue increasing weight for the single until you can’t go up on weight anymore))

*Lifting under fatigue today after WOD

*take several warm up sets to work up to that 55-60% weight

Accessory Work (optional)

12 min EMOM:

Odd minutes: 10 push-ups + As many unbroken strict pull-ups you can do in remainder of minute (use band if needed)

Even minutes: 15-20 sit ups or GHDs