CROSSFIT NTX: "NANCY"

Thursday, January 14, 2010

"NANCY"

1. Warm Up

Foam Roll
Burgener Warm Up
Skill Transfer Drills

2. Stamina - Man Makers (3x5)

Pushup
Row (R)
Pushup
Row (L)
Squat Clean
Thruster
Lunge (R)
Lunge (L)

3. Work Capacity - "NANCY"

5 rounds for time:

Run 400m
Overhead Squats (95#), 15 reps

7 comments:

CrossFit NTX said...: Austin W.

5 rounds
45#

17:32; January 14, 2010 at 9:51 AM
CrossFit NTX said...: Andrew S.

3 rounds
35#

16:30; January 14, 2010 at 9:52 AM
CrossFit NTX said...: Courtney C.

3 rounds
35#

22:00; January 14, 2010 at 9:52 AM
CrossFit NTX said...: Kyle M.

5 rounds
65#

21:31; January 14, 2010 at 9:55 AM
CrossFit NTX said...: Blake B.

3 rounds
95#

13:01; January 19, 2010 at 7:43 AM
CrossFit NTX said...: Char H.

3 rounds
40#

10:47; January 19, 2010 at 7:44 AM
CrossFit NTX said...: Rob B.

4 rounds
45#

14:46; January 19, 2010 at 7:45 AM

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