10.7.16 CrossFit Workout WOD Thornton Northglenn CO

Warm-up

3 Rounds-

100m Run

12 Box Step-ups

30s Overhead Squat Hold (45/35)

A. Overhead Squat, 1 Rep Max

OR

5×5 with 3 second pause in the bottom focusing on positioning

B. “Nancy”  (18 Minute Cap)

5 Rounds

400m Run

15 Overhead Squats (95/65)