NANCY

CrossFit WOD 4/11/2016:

"Nancy"

5 rounds for time of: 

Rx:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Competition:
Run, 400 m
15 Overhead Squats, 75/55 lbs

Performance:
Run, 400 m
15 Overhead Squats, 45-65/35-45 lbs

Fitness:
4 Rounds
Run, 300 m
15 Overhead Squats, 25-35/15-25 lbs

If you have shoulder mobility issues you can do Front Squats (Rx: 135/95, Comp: 115/75, Perf: 65-95/45-65, Fitness: 35-45/25-35)


Sport of Fitness: Naughty Nancy
4 rounds for time of:
Run, 600 m
25 Overhead Squats, 140/95 lbs