“Nasty Girls” is a classic CrossFit benchmark WOD known for its combination of gymnastics and weightlifting movements. Here’s the structure: “Nasty Girls” 3 rounds for time: • 50 Air Squats • 7 Muscle-Ups • 10 Hang Power Cleans (135 pounds for males, 95 pounds for females) Tips: 1. Air Squats: Maintain a steady pace on the air squats, ensuring full depth and good form. 2. Muscle-Ups: Muscle-ups are an advanced gymnastics movement. If you’re not proficient in muscle-ups, consider scaling to pull-ups and dips or another appropriate modification. 3. Hang Power Cleans: Focus on efficient and safe hang power clean technique. Keep the bar close to your body and use your hips to generate power. Benchmarks: Completing the workout within 12-15 minutes is a common goal. Elite athletes may aim for sub-10 minute times.