Blog

Nasty Girls for 12/5/2019

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#

Join the discussion One Comment

  • Industrial Athletics says:

    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)