Fri, 11/17/2017


“Big Nasty” 3 Rounds: 7 Ring Muscle-Ups 50 Air Squats 10 Hang Power Snatches (115/80) L2 Sub Burpee C2B or Burpee Pull-Up L1 Sub 7 Push-Ups + 7 Ring Rows 35 Air Squats 10 Hang Muscle Snatch or Push Press

Notes:

In this bigger version on the CrossFit Benchmark Workout “Nasty Girls”, we substitute Hang Power Snatches for Hang Power Cleans. This should be a weight that athletes can complete in 1-2 sets each round. For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace Ring Muscle Ups with either 7 Burpee Chest to Bar Pull-ups or 7 Burpee Pull-ups.

#WOD