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December 19, 2020

Workout of the day

“Nancy”
5 rounds for time
400M Run
15 overhead squats

Workout notes

Today’s workout is a classic named CrossFit workout. If you’ve done this before today will be a fun retest! We’ll use our old 400M track today with a turn around. The overhead squats are meant to be light. If you are breaking these up into more than two sets from the start you have definitely gone too heavy. Overhead squats put a high demand on both mobility and strength, if you are not quite ready for this movement you can switch them out for a light front squat instead. Running can be switched out for running or rowing if needed.

Scaling

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

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