3 Rounds For Time: 50 Air Squats, 7 Muscle-Ups, 10 Hang Power Cleans (135/95 lb)
Primary movement: MU/Cleans
Nasty Girls is a classic triplet made famous by a 2005 CrossFit video of Annie Sakamoto, Nicole Carroll and Eva Twardokens: 3 rounds for time of 50 air squats, 7 muscle-ups and 10 hang power cleans (135/95 lb). The squats spike your heart rate, the muscle-ups demand composure at altitude, and the moderately heavy cleans tie it together. It remains one of the best tests of gymnastics skill embedded in a conditioning context.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 15:00+ | 16:00+ |
| intermediate | 11:00 | 12:00 |
| advanced | 8:00 | 9:00 |
| elite | sub 6:00 | sub 7:00 |
The squats are a trap: going sub-90-seconds on 50 reps leaves you too spiked for muscle-ups. Keep a smooth rhythm and arrive at the rings composed. Break muscle-ups 4-3 or 3-2-2 before failure - a missed muscle-up costs 15+ seconds and shakes confidence. Hang cleans in 5-5 or unbroken if solid. Between rounds, take three breaths before the squats; the workout is short enough to stay aggressive everywhere else.
Scaled: 3 rounds of 50 squats, 7 pull-ups + 7 ring dips, 10 hang power cleans (95/65 lb). Beginner: 3 rounds of 30 squats, 5 ring rows + 5 push-ups, 8 hang cleans with an empty bar.
Log every result, see your progress over time, and know exactly where you stand.