200518

CrossFit McComb – CrossFit

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
* Reduce Reps

* 1:30 of Attempts

* Jumping Ring Muscle-ups [Video](https://www.youtube.com/watch?v=EP47QRNGMAo)

*Ring muscle progression on low rings

* Banded Strict Ring Muscle-up Drill[Video](http://youtu.be/jtmu_0qVZnk)

* 15 Chest to Bar Pull-ups , or any other pull up variation

* and bar muscle up variation

Metcon (No Measure)

Body Armor

On the 1:30 x 6 Sets:

Weighted Split Squat Complex

Unweighted Split Squat Complex

1 Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squats

(https://www.youtube.com/watch?v=CVWwxmFeZu4&feature=youtu.be)

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