Warmup
Run 1mile

WOD
“Nasty Girls”
3 Rounds for time of;
50 Squats
7 Muscle-ups
135lb Hang Power Cleans, 10reps
***Sub for 1 muscle-up=3 Pull-ups and 3 Ring Dips
Finish
3x max hold L-Sits

CrossFit Endurance
3+ Hours After CrossFit Main Site WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6×3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.