CrossFit: "Nasty Girls"

3 rounds for time of: 50 Squats, 7 Muscle-ups, 10 reps of 135 pound Hang power cleans.

CrossFit Kids: Midline Stabilazation

Buy in: Super Frogs and Leap Frogs 1:00 Total L-sit. Tree Frogs and Tadpoles 30 seconds Total L-sit.

Super Frogs: 3 rounds of 5 Forward rolls, 25 Squats, 25 Push ups.
Leap Frogs: 3 rounds of 3 Forward rolls, 20 Squats, 20 Push ups.
Tree Frogs: 3 rounds of 3 Forward rolls, 15 Squats, 15 Push ups.
Puppies: 3 rounds of 3 Forward rolls, 10 Squats, 10 Push ups.

Cash out: Super Frogs and Leap Frogs 30 Knees to elbows. Tree Frogs and Tadpoles 15 Knees to elbows (or progressions).

Jordan and Paula Gravatt of CrossFit By Overload with Coach.