5/22/18 Training

CrossFit Newtown – CrossFit

9:30 am Memorial Day Murph half way full. If you are interested sign up today!

Reminder, no open gym on Sunday.

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
18 Min Cap (add 1 second per rep not finished)

Scaling Options:

1. Sub BMU or 2x Chest to bar for BMU

@18 Minute Mark Perform the following 12 Min EMOM

Cash Out

12 Min EMOM

Minute 1 – 6 Toes to Bar

Minute 2 – 6 Burpees Over the Bar (bar facing of lateral)

Minute 3 – 1 rope climb

Repeat for 4 sets.

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