Nasty Girls is a grinder and a half! Comprised of squats, muscle ups, and hang power cleans - this workout is a Crossfit staple like Fran, Cindy or Murph. It's based on time for 3 rounds of the following:
- 50 Squats
- 7 muscle ups (on the rings) - or if you can't do muscle ups, then 21 pull-ups and 21 dips per round instead
- 10 hanging power cleans (135lbs for men / 95 lbs for women)
I still haven't got a handle on muscle ups, so was left doing the pull-ups and ring dips. My total time was 15:52 today! And trust me, it was a very long, long 15:52!
For those of you that cannot complete a muscle-up, here's a pretty good video explaining "the how to" for us:
[youtube=http://www.youtube.com/watch?v=0SSKgxdAoLM]
YouTube video from a Crossfit Gym in L.A. - "Nasty Girls"
[youtube=http://www.youtube.com/watch?v=nxgICD4GCIQ]