25 July 2013

Warm Up:
High knee skip/butt kicks/shuffles/sprint & 360 turn

Junkyard Dog
Burgener
Skill Transfers

I've been wanting to do this one since I first was exposed to CrossFit back in 2010, and I think it's time we did it.  The infamous NASTY GIRLS:

3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Cleans (135/95)

*Replacements for muscle ups as follows:
~Jumping Muscle Up (set rings high enough off the ground that you still have to pull yourself up into the transition/dip)
~2 Pullups/1 Ring dip for each muscle up

For those that can do the muscle up but cannot string three rounds of seven together, modify the number of reps and do the full muscle up.

Enjoy!

modify the muscle ups accordingly