Thursday, October 15th, 2020

CrossFit Empire South – CrossFit

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Metcon (Time)

“Nasty Nancy”

5 Rounds For TIme: (30 min time cap)

• 500m Run

• 15 Overhead Squats

• 15 Bar-Facing Burpees

W 125 lb. M 185 lb.
Option 2:

“Nancy”

5 Rounds For Time:

400m Run

15 OHS (95/65)

Cool Down: 200m Buddy Walk

Burn! 12:00pm

AMRAP 25 with a Partner:

100 Box Jumps (24/20)

100 KB Sumo Deadlift High Pull (53/35)

100 Goblet Squats

50 Box Jumps (24/20)

50 KB Sumo Deadlift High Pull

50 Goblet Squats

30 Box Jumps (24/20)

30 KB Sumo Deadlift High Pull

30 Goblet Squats

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