1.  Clean Complex:  Hang Clean (below the knee) + Power Jerk:

work up to a heavy set of 2 + 1

2. 3 Rounds:

  • Clean Deadlift x 5 @ 90-100% of best Clean
  • Barbell Rollout x 10
  • Weighted Push-ups x 5-10

3. “Nasty Girls” (modified)

3 Rounds For Time

  • 50 Air Squats
  • 7  Jumping Bar Muscle-Ups
  • 10 Hang Power Cleans (135/95 lb)

CAP: 15 min

The “Nasty Girls” benchmark WOD was first posted on CrossFit.com as the workout of the day for Sunday, Dec. 4, 2005 (051204). It wasn’t posted with a name. It was just the main-site workout of the day. The video linked with it featured Nicole Carroll (future CrossFit Director of Training and Certification), Annie Sakamoto (future CrossFit Games competitor) and Eva Twardokens (1992 and 1994 Olympic Games slalom skiier) doing the WOD with 95 lbs. Countless people, men and women, cite this video, titled “Nasty Girls,” as the reason they started CrossFit.

Compared to August 16, 2017