Strength

EMOM 10 min

3 rep hang clean  

add weight every other minute

 

WOD 

Nasty Girls

3 rounds  

50 air squats  

7 ring muscle ups 

10 hang power cleans 135/95

  

 

HW 

3 rounds  

use one set of dumbbells, don’t put the dumbbells down until the round is complete.  

30 Alternating DB bicep curls on incline bench

20 DB incline presses

10 push ups on DB, knees can’t touch the ground  

Then  

100 sit ups in as few sets as possible  


 

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource