crossfit_nasty_girls

REGULAR CLASS:
1. 7×2 Muscle Ups
L2: 5 rounds: 2 Chest to Ring PU, 2 Kip Swings, 2 Hips to Rings. Following 5th set: 10-15 Banded MU transitions
L1: 5 Rounds: 2 Strict PU (band as necessary), :10 Ring support Hold. Following 5th set: 10-15 P.U. negatives

2. For Time:
Row 24/20 Calories
Run 800m
30 KB swings 53/35
30 Burpees
*scale KB as needed