CrossFit WOD 9/20/19


Jumping Jacks 45 sec

Lunge x20

High Knees (heel pull) 45 sec

Air Squats (coaches pace)

200m run

PVC Overhead Squat

400m Run

Overhead squat (Bar)

Metcon Prep:

Brief expectations and standards


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*500+ days since Nancy’s last visit.

**Run at a maintainable pace.

***Keep sets of overhead squats between 1-2 sets. Adjust weight to fit this demand.

Metcon (No Measure)

BN Press x10

Sit-ups/GHD Sit-ups x20

Box Goblet Squat x10

3 rounds NOT for time
*Recover well from Nancy prior to beginning.

**Utilize weights for presses and squat that will allow for very detailed yet challenged reps.

***Should take no more than 12 minutes to complete.