12th State CrossFit – CrossFit
Solo for the next two Saturdays….Partner will be back 10/10/20
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 **