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CrossFit WOD for 8/12/2013

By August 11, 20134 Comments

“Nasty Girls”

3 Rounds for Time:

50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

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Join the discussion 4 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above. Must complete all movements as prescribed. No progressions.

    Steel:
    3 rounds for time of:
    50 Squats
    4 Muscle Ups OR 12 Jumping Muscle ups OR 16 Pullups/16 Ring Dips
    10 Hang power cleans (115/80-95)

    Brass:
    3 rounds for time of:
    50 Squats
    8 Jumping Muscle ups OR 12 Pullups/12 Hand Release Pushups
    10 Hang power cleans (95/65)

    Bronze:
    3 rounds:
    35 Squats
    10 Pullups OR 10 Ring Rows
    10 Hand Release Pushups
    10 Hang Power Cleans (75/55)

  • Avatar Crimlaw says:

    7:55 (pr) love this wod

  • Avatar JoeD says:

    Did Steel: 10:30

    Did all 3 rounds of 4 muscle-ups each unbroken. Definitely making progress! Thanks Brandon for joining me at 6:30 pm. Good job!

  • Avatar moneypenny says:

    Steel scale with 4 MU’s and 95#.
    9:59
    First two rounds of MU’s were unbroken, I was pumped about that. All the HPC’s were unbroken, really pleased with that.