Monday WOD

MONDAY CROSSFIT 08/01/16

A. Back Squat (3 x 5 @ 65,75,85% of 90% 1RM)

The last set is 5+. During these sets you will be going for as many reps as possible. You do not want to go to failure, but your goal should be a new rep record.

B. “Nasty Girls”

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

SCALING OPTIONS
transitions on low rings
bar muscle-ups
7 pull-ups (chest to bar or kipping) + 7 dips (ring or box)