Fri-yay

15
Nov

Fri-yay

CrossFit Dunwoody – CrossFit

Overhead Squat (8-8-8-8)

This is NOT A STRENGTH SESSION. Use light weight. Work with your Coach on form and get your body loose for the WOD. Perform a set every 2 minutes.

Lil’ Nancy (Time)

3 RFT (L3)

800m Run

15 OH Squats (95/65)

3 RFT (L2)

800m Run

15 OH Squats (75/55)

For Time (L1)

800m Run

15 OH Squats (choose weight)

400 Run

15 OH Squats

200 Run

15 OH Squats
**If it is raining, here are your options: 1) Run in the rain if you would like. 2) 900/800m Row. 3) 1.5 mile bike. 4) 33 Burpees. You can mix and match these options based on rain, equipment availability, etc.