“Nasty Girls”
Three rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 60/42.5kg
or
“Nasty Girls V2”
Three rounds for time of:
50 Pistols
7 Muscle-ups
10 Hang Power Clean 80/55kg
*Check out the attached video of this workout being performed at the original CrossFit gym in Santa Cruz. You might recognise Nicole Carol from the tips and tricks videos during the CrossFit Open.
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Incrementing ladder in 20 minutes:(1-2-3-4-5…)Gymnastics Pull (Choose your own) *Gymnastics Push (Choose your own)*Run 10 x 15m Shuttle Run *Choose movements based upon your abilities: Advanced athletes: Bar Muscle-ups + Handstand Push-upsIntermediate: Chest to bar pull-ups/pull-ups + Ring/Box Dips or Decline Push-upsBeginner: Ring Rows + Incline Push-ups Photo: Best of luck to Shane who starts his new role as a FIFO. We will all miss you but especially Lloyd who will have to pick on someone else for the week. Thanks to Andy Holt for this photo- now a promotional photo for Masters League.
