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Posted on Mar 18, 19

Crossfit Adoration – CrossFit

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
*Gun it on the workout. Rest 3 or so minutes to recover properly. You should really only take 2 or 3 stabs at the 8rm hang squat clean. Grip is going to be a nightmare.

Scale MUs to jumping RMUs/ banded RMUs/ or pull throughs with banded dips.

-I want people working the transition.

Metcon (Weight)

** In 8 mins after finishing find a 8rm hang squat clean.

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