Girl WOD5 Rounds
Nancy
BarbellBodyweight
Target Time
Sub-15 min (Elite), Under 20 min (Competitive), Under 28 min (Recreational)
WOD Description
Complete 5 rounds as fast as possible.
400m Run
15 Overhead Squat (43kg/30kg)
Key Movements
1400m Run
2Overhead Squat
Scaling Options
• OHS: 43kg → 30kg → 20kg → PVC
• Run: a 400 m Row or Bike can be substituted
• Check your mobility and stability first
About Nancy
Girl WODs are CrossFit's classic named benchmark workouts. The workout never changes, so repeating it every few months is a clean way to measure whether your fitness is improving.
Pacing strategy
For a For Time workout, break big sets early and on purpose with short rests instead of failing mid-set. Keep transitions between movements quick and go unbroken only on the movements you are strongest at.
Related WODs
#Running#OHS#Overhead#5 Rounds