Main – CrossFit
500m Row (No Measure)
Warming Up (No Measure)
10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.
Power Clean (3@60, 3@70, 3@80, 2×3@85)
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
10 Hang Power Cleans, 135# / 95#
The prescribed equivalent for Muscle Ups, if you can’t do a Muscle Up, is for every Muscle Up you do 4 Pull Ups and 4 Ring Dips or Paralette Dips.