Welcome to The Attic! Below you will find three workout options, 3 Alarm for the Advanced, 2 Alarm for the Intermediate and 1 Alarm for the beginner. Listen to your body and do the appropriate workout for your skill level.

Tuesday, June 9, 2009

Nasty Girls

3 Rounds

50 Air Squats
7 Muscle Ups
10 Hang Power Cleans @ 135 Lbs

If you cannot do Muscle Ups substitute 10 Pull Ups and 10 Ring or Standard Dips

First timers are recommended to go lighter on Hang Cleans and work on form.

Nasty Girls Hang Clean Demo
http://media.crossfit.com/cf-video/051204.wmv

Hang Power Clean Demo
http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.wmv

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