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Squats and Muscle Ups

Industrial Athletics – CrossFit

Anyone think this WOD looks oddly familiar? It should. It is two of the three movements in the CrossFit benchmark WOD “Nasty Girls.” With this version, we don’t have to worry about the hang power cleans and how that might impact the Muscle Ups. So, push the Muscle Ups a little harder.

Pistols

1. EMOM 5 Min:

4 Pistols with a 3 sec pause at the bottom

2. 5x

0:30 Pistols

0:30 Rest

Metcon (Time)

3 Rounds for Time:

50 Squats

7 Ring Muscle Ups

Join the discussion One Comment

  • Industrial Athletics says:

    Scaling:

    Platinum: As written above.

    3 Rounds for time:
    50 Squats
    7 Bar MU’s or 14 Chest to Bar and 14 Ring Dips

    Brass:
    3 Rounds for time:
    40 Squats
    14 Pullups (may be assisted) and 14 Pushups (may be on box)

    Bronze:
    3 Rounds for time:
    40 Squats
    14 Ring Rows and 14 Pushups (May be on box)