East, Saturday, 06/30/2018

CROSSFIT
*Performance Week

Nasty Girls

3 Rounds for time of:

50 Air Squats
7 Muscle-Ups** 
10 Hang Power Clean 135, 95

**Muscle-up Scaling** 

7 Pull-ups + 7 Ring Dips
-or-
7 Ring Rows + 7 Push-ups

COMPETITION

60min of nonstop movement. Hike, Bike, Run, Swim, etc. Low intensity – Conversational Pace

LEANX

With a Partner, for Time:

1 Mile Run
800m Row
60 RKBS
40 Burpees
60 RKBS
800m Row
1 Mile Run

Cash Out

4 Rounds:
30 Sec Bent Knee Hollow Body Hold
20 Bench Dips