“Nasty Girls”
3 rounds for time: 50 air squats
7 bar muscle-ups sub 7 dips + 7 pull-ups 10 hanging power-cleans 135/93# masters 95/63#
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See AllGWOD: Rope Climb WORK ON RC TECHNIQUE. MAX REPS IN 3:00 WOD: CrossFit Games Open 13.1 (AMRAP - Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to a 6"
SWOD: Push Jerk 5 SETS x 3 REPS BUILD ACROSS THE BOARD FOCUS ON TECHNIQUE WOD: Squat Clean THIS IS A SQUAT CLEAN LADDER.1REP UNTIL FAILURE. YOU HAVE 3 ATTEMPTS ON THE LAST WEIGHT. WE WILL RECORD OUR
WOD: Metcon (Time) 3RDS 400 Meter Run 12 Power Snatch 20/16 Calorie Row 10 Dumbbell Shoulder-to-Overhead (one dumbbell) GPP: 75/55 and 25/15 DB FITNESS: 95/65 and 35/25 DB RX: 115/75 and 50/35 DB