CrossFit Crag – CrossFit

Clean and Jerk (1 rm )

4 minutes to hit a heavy clean and Jerk

rest 3 minutes and the workout will begin

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaling options for Muscle ups

1. Number

2. 3:1 pull ups

3. 2:1 pull ups

4. 1:1 pull up

5. 2:1 ring rows

15 minute cap!

Categories: W.O.D.