CrossFit Surmount – CrossFit

Choose “Nasty Girls” or “Jackie.”

Muscle-ups (Practice progressions)

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale as necessary, including weight of hang power cleans substituting chest to bar pull-up & ring dips for muscle-ups.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
For an added challenge, rest 1 minute and complete in reverse order, i.e., pull-ups, thrusters, and row.