crossfit gyms WOD:

“nancy”

1. 400 m run

2. over head squats (boys 95 lbs / girls 65 lbs)

5 rounds for time.

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mainsite WOD:

“nate”

1. 2 x muscle-ups

2. 4 x handstand push-ups

3. 8 x kettle bell swing (boys 32 kg / girls 24 kg)

Complete as manu rounds as possible in 20 minutes.