CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)

3 rounds for time:

800m Run

30 Overhead Squats (95/65)
– Goal is to finish under 18 minutes, but pushing for closer to 15 minutes. You can base this off a “Nancy” time as it is a slightly altered version of that with an extra 400m run and 15 overhead squats. This should only be 3-4 minutes slower than your best Nancy time.

Metcon (No Measure)

4 Rounds for Quality:

15 Ring Row

15 Romanian Deadlifts

15 Back extensions

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