But not before you attack some ropes…LONG SOCK ALERT!

Wear your long socks.

ITs a rope climbing kinda day

Level 4 – 4 sets of 2 climbs, with as little rest in between as possible

Level 3 – 4 x 1 climb – with as little rest in between as possible

Level 2 – (has achieved skill of wrapping and clamping foot) 3 x 5 unbroken toes to bar, attempt rope climb 2 times

Level 1 – Sit on 30″ box, work on foot clamp and pullup to vertical on the rope. Do not look at clamp if possible…repeat 10-15 times.

NASTY GIRLS

The triplet was first released on CrossFit.com on Sunday, Dec. 4, 2005. It didn’t have a name then. It was just the main-site workout of the day. The video linked with it featured future Director of Training and Certification Nicole Carroll, future 2011 and 2012 CrossFit Games competitor Annie Sakamoto, and 1992 and 1994 Olympic Games slalom skiier Eva Twardokens doing the WOD with 95 lbs. Countless people, men and women, cite this video as the reason they started CrossFit.

3 Rounds for Time

50 Air Squats

7 Muscle Ups – Don’t be intimidated, remember we can scale…these are bar muscle ups for the 10% of you that want to try, but for the rest…scale, scale, scale

10 Hang Power Cleans 135/95

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