Tuesday 11/8/16 - "Nasty Girls"


MAIN WOD

W: 3 sets:

a) 8 Weighted Pass Throughs

b) 8 Samson Stretch, alternating

c) 6 Kettlebell Windmill/side

M-1: 15:00 Muscle up skill work:

M-2: "Nasty Girls"

3 Rounds For Time:

50 Squats

7 Muscle-Ups

10 Hang Power Cleans, 135#/95#

Time Cap: 17:00

Options:

L2: 3 Rounds For Time:

50 Squats

7 Jumping Muscle-Ups

10 Hang Power Cleans, 105/65#

L1: 3 Rounds For Time:

30 Squats

7 Muscle up Transitions

10 Hang Power Cleans, 75/45#

LEVEL 1 FITNESS

F-1: Jump rope practice

F-2: Sumo Deadlift High Pull

F-3: For time

30-20-10

SDHP

Sit ups

Box Jumps

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Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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