Nancy is one of our CrossFit benchmark WODs. In the past, CrossFit created benchmark WODs as a way of testing our fitness and also to give us a point of comparison to make sure we are progressing in our fitness. The last time we programmed Nancy was 7/16/2013. So, if you track your workouts, that is where you will find this one.
CrossFit Alloy WOD for 9/13/2016:
Gymnastics Skill Work:
Kipping Hollow and Arch Review
MetCon:
“Nancy”
5 Rounds for Time:
Run 400m
15 Overhead Squats (95/65)
Scaling:
Platinum: As written above.
Steel:
5 Rounds for Time:
Run 400m
15 Overhead Squats (75/55)
Brass:
5 Rounds for Time:
Run 400m
10 Overhead Squats (75/55)
Bronze:
5 Rounds for Time:
Building Run
10 Overhead Squats (55/35)