Nasty Girls
RoundsOne of the original CrossFit benchmark workouts featuring the muscle-up, a skill that separates beginner from intermediate athletes. Three rounds of squats, muscle-ups, and hang power cleans create a challenging test of fitness.
3 rounds for time
- 150 Air Squats
- 27 Muscle-ups
- 310 Hang Power Cleans (135/95 lb)
Beginner
20-25 minutes
Intermediate
14-20 minutes
Advanced
9-14 minutes
Nasty Girls is a classic test that combines high-rep squats, high-skill gymnastics, and moderate barbell work. The muscle-ups are the limiting factor for most athletes.
- Squats should be unbroken but don't rush—save energy for muscle-ups
- Break muscle-ups strategically (3-2-2 or 4-3) to avoid failure
- Hang power cleans should be touch-and-go if possible
- Keep transitions tight—the workout is only 3 rounds
- If muscle-ups are a weakness, scale and build proficiency separately
Pacing
Moderate pace on squats, controlled singles or doubles on muscle-ups, aggressive on cleans. This is about managing the muscle-up fatigue.
Scaled
- 50 Air Squats
- 7 Chest-to-bar pull-ups + 7 ring dips
- 10 Hang Power Cleans (95/65 lb)
RX+
- 50 Pistols (alternating)
- 7 Bar muscle-ups
- 10 Hang Squat Cleans (155/105 lb)
Elite
sub 8:00
Advanced
8:00-12:00
Intermediate
12:00-17:00
Beginner
17:00-25:00
Nasty Girls V2
The updated version with different movements
Nice Girls
Scaled version without muscle-ups
Really Nasty Girls
Extended version