Industrial Athletics – CrossFit
One of our favorite benchmark workouts, Nasty Girls. This is a classic CF workout. The benchmark workouts are used to assess our development and progress in CrossFit on a monthly and yearly basis. You will want to record your time and scaling for this workout as you will see it again.
Classic: https://www.youtube.com/watch?v=i0nPnElcqgU&t=273s
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
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)