CF WOD 081211

"Nasty Girls"

3 rounds for time of:

• 50 Squats
• 7 Muscle-ups
• 135 pound Hang power cleans, 10 reps

This is one of the iconic Crossfit workouts. Watch the video and you'll understand. I subbed 21 pull ups and 21 dips for muscle ups.

3 rounds for time of:

• 50 Squats
• 21 pull ups
• 21 dips
  
• 135 pound Hang power cleans, 10 reps

My time: 28 minutes. Not great, but I don't care. I finished and it was fun. I completed the first round in about 7 minutes.