FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

October 8, 2015

“Nautical Nancy”

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5 rounds,

400 m row

15 x overhead squats

This is a timed workout and requires the athlete to complete 5 rounds of a 400 meter row and 15 Overhead Squats. There is a 17 minute time cap. The athlete may start the workout seated on the rower with the damper preset. At the sound of 3, 2, 1 the athlete will Row 400 meters. The athlete will then transition to the barbell where they will perform 15 Overhead Squats. Then the athlete will transition back to the rower for round 2. The pattern continues until the athlete either finishes 5 complete rounds or time expires. In the row, it is possible that additional (bonus) meters will count after the last pull before the athlete reaches that round total. After each round of rowing, the monitor does not have to be reset, but the athlete must stop rowing once 400 meters is reached. Any bonus meters will count towards their next round. In round 2 the athlete must stop rowing when it reads 800 meters, and so on. No racks are allowed for the Overhead Squat, and the athlete can get the bar from the floor to the overhead position however they prefer. A squat snatch may be performed for the first rep. Scoring Note: The athlete’s score is the time it takes to complete all 5 rounds. Every unfinished Rep of Overhead Squats is a 1 second penalty per Rep and every 10 meters not completed counts as a 1 second penalty. In order to be eligible for performance prizes athletes must submit a video link with their score.

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