I'll call the "Women of Crossfit" workout "Nicole" for short... Done with 3x pullup/dip substitution for the muscle-ups.
50 air squats
21 pullups
21 bar dips
10 hang cleans @ 95
3 rounds.
Time 15:31. Someone took my hang clean bar after the first set, so I had to build another one and simultaneously lost some time and got some rest. A 70 second improvement over last time, even with the break.
Play: barbell TGUs @ 45# bar.
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