Nancy

Charter Oak CrossFit – CrossFit

Weightlifting

1: Overhead Squat (Build to a moderate double with a 2 sec pause)

– work position wit pvc pipe of light barbell if having issues w/OHS

CrossFit Metcon

2: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Conditioning

3: Metcon (Time)

Fitness

Nancy

5 Rounds:

400 Meter Run

15 Overhead Squats (65/45)
Can sub in back squats if needed




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