Latest WOD

Nasty Girls for 12/28/2017

Continuing with our named workouts today, Nasty Girls is one of the most well known classic CrossFit named WODs.  Check out the video below for some old school motivation.  It is also one our our benchmark WODs for December, so be sure to record your score.  You will see this WOD again.

NASTY GIRLS

Industrial Athletics WOD for 12/28/2017:

Strength:
E2MOM 10 Min:
Front Squats
2, 2, 2, 2, 2 (85%)

MetCon:
3 Rounds for Time:
50 Squats
7 Ring MUs
10 HP Cleans (135/95)

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  • Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for time:
    50 Squats
    7 Bar MU’s or 14 Chest to Bar and 14 Ring Dips
    10 Hang Power Cleans (115/75)

    Brass:
    3 Rounds for time:
    40 Squats
    14 Pullups (may be assisted) and 14 Pushups (may be on box)
    10 Hang Power Cleans (95/65)

    Bronze:
    3 Rounds for time:
    30 Squats
    14 Ring Rows and 14 Pushups (May be on box)
    10 Hang Power Cleans (75-55/55-35)