CrossFit Surmount – CrossFit
Choose “Nasty Girls” or “Jackie.”
Muscle-ups (Practice progressions)
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
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.
50 Thrusters, 45#
For an added challenge, rest 1 minute and complete in reverse order, i.e., pull-ups, thrusters, and row.