CrossFit9 – CrossFit WOD

Metcon

Nautical Nancy (Time)

5 rounds for time:

500m row

15 overhead squat (95#/65#)

Finisher

Metcon (AMRAP – Reps)

2 rounds for time:

1:00 single leg sit-up (R)

1:00 single leg sit-up (L)

1:00 bicep curls

1:00 lying leg raises

1:00 wall-sit (L3: weighted wallsit)

Rest 1 minute between rounds