Nasty 1

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 2 (No Measure)

Dowel Dislocates x 10

Russian KB Swings x 10 (light)

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

GHD Sit Ups x 10

GHD Back Ext x 10

Row 400m

Weightlifting

Snatch Sequence (1 x 7 e90s keep weight managable)

1 x High Hang Snatch

1 x Hang Snatch

1 x Full Snatch

Metcon

Nasty Girls (Time)

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

3 Rounds for Time

50 Air Squats

7 CTB Pull Ups

10 Hang Power Cleans 50/35

135 = 60Kg and 95 = 43Kg