This week’s benchmark is one of the OG CrossFit WODs – Nasty Girls. It’s meant to be a quick 3 rounds of legs, arms and then legs and arms (LOL). Make sure to move well as you perform you squats and keep the technique on point in the cleans and MU.
Front squats start the day to get our legs warmed up building to a heavy single. As always, keep your elbows high and use them to drive out of the bottom of the squat. Brace your core (abs, low back, and obliques) as you descend and stay tight.
50 Air Squats
10 Hang Power Cleans (135/95)