“181216”

CrossFit Main Site Daily WOD

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  • 5 rounds for time of:
  • 400-m run
  • 10 overhead squats
  • Men: 135 lb.
  • Women: 95 lb.

Scaling
A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic Girl Workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets.

Intermediate Option
5 rounds for time of:
400-m run
10 overhead squats

Men: 95 lb.
Women: 65 lb.

Beginner Option
4 rounds for time of:
400-m jog
7 overhead squats

Men: 65 lb.
Women: 35 lb.

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Source: crossfit.com
Movements : Overhead Squat, Run
Equipment : Barbell
Scoring : For Time