Level 1

3 rounds for time of:

50 Squats

7 ring row

7 dips

10 Hang power cleans

Level 2

“Nasty Girls”

3 rounds for time of:

50 Squats

7 pull ups

7 dips (band ok)

10 Hang power cleans 85/53

Level 3

3 rounds for time of:

50 Squats

7 Jumping Muscle ups (or 7 CTB pull ups + 7 Ring dips)

10 Hang power cleans 115/78

 

Level 4 Rx

“Nasty Girls”

3 rounds for time of:

50 Squats

7 Muscle-ups (bar or ring ok)

10 Hang power cleans 135/95

Motivation

Nicole Carroll, Eva T, and Annie Sakamoto.

You don’t have to watch the whole thing, but here’s a few things to note in this video

A) This is before Annie (1) had 2 kids (2) took 9th in the 2011 Crossfit games (in that order).  [read:SHE GOT EVEN FITTER AFTER HAVING KIDS]

B) For the most part, they are doing strict muscle ups

C) LOOK HOW FAST THEY SQWAT!

Watch their first squats and then jump to the end (about 12:20) to watch Nicole’s last cleans (look how hard she’s working!!!)

Shout out to all the ladies in the gym today, honest and true: there is no reason you cannot be in as good or better shape than these women. It wont happen over night, but it also wont take that long, Get into the gym, push yourself, and become truly awesome.

Here’s their times in case you’d like to try and beat them.

Annie 9.53 RX

Eva T 10.19 RX

Nicole 12.53 (scaled to jumping muscle ups)

-coach pat

Strength

Work to Back Squat 3 RM for day (try for 5 pounds more than last week)

Then

EMOM 10 mins

2 Back Squat @ 80-90% 3RM

20 double unders/30-50 jump rope

Mobility: 500m SkiERG Sprint