Renewed Strength CrossFit – CrossFit

NASTY NANCY (RSCF) (Time)

5 ROUNDS FOR TIME:

-500 M RUN

-15 OVERHEAD SQUATS (125/85)(RX+: 185/125)

-15 BAR FACING BURPEE

(30 MIN TIME CAP)
SCALE:

-400 M RUN

-OHS (95/65)

-15 BAR FACING BURPEES

Metcon (No Measure)

MOBILITY:

-1 MIN DELT SMASH W/ LACROSSE BALL

-1 MIN QUAD SMASH W/ BARBELL

Metcon (Time)

5 ROUNDS:

-500 M RUN

-15 SQUATS W/ 3 COUNT NEGATIVE

-15 BURPEES