WOD - 09/26/2020

12th State CrossFit – CrossFit

Solo for the next two Saturdays….Partner will be back 10/10/20

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Metcon

Nasty Nancy (Time)

5 Rounds for Time

500m Run

15 OHS (185/125)

15 Bar Facing Burpees

Sport

5 Rounds (135/95)

Fitness

4 Rounds

OHS (95/65) or

Front Squat (115/75)

Cap 30 Min

Home WOD

Metcon (Time)

25- 20 – 15 – 10 – 5

Goblet Squats

Box Jumps

KB Swings

** 200 m Run after each set of KB Swings

or 45 Du or 45 Jumping Jacks **