WOD:

1) Bench Press: 5 sets of Max Reps at Bodyweight

You must be able to do at least 5 reps at your Bodyweight. If you can’t scale down accordingly. If you can do more than 20 reps at your bodyweight scale up. Rest 3 minutes between sets.

2) “Nasty Girls”- 3 rounds AQAP:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans 135/95

Sub for Muscle-ups is 14 reps each of a bodyweight pulling motion and a pressing motion.

Some of the original CrossFit ladies, and one of the original videos that has gotten many hooked on CrossFit…yeah strict Muscle-ups
Extra Work:
3) AQAP: 150 Abmat Sit-ups
150 Abmat Sit-ups as quick as you can. Make sure you’re feet stay butterflied and there is no anchoring of the feet.

For results post Weight and Reps for each set of Bench Press along with time to complete Met-con along with any scaling used. If you did Extra Work, post time to complete.

Post results/thoughts to comments
– Jade