Friday
Warm Up
5 minute Jump rope (5 burpee penalty for each stop)
2 X’s - 300m row with the last 100m a sprint
WOD
NANCY
5 rounds for time
400 M run
OHS 95lbsx’s 15
As you can see there is no weight change between M&F because Crossfit lists it as is, no weight for men and women just the 95lb. Alter your weights as needed just be sure you log the weight so when we do this WOD again you can see your improvements.
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