Take 12 minutes to find a heavy 3 Rep OHS from the rack 



400 M Run
15 Overhead Squats
5 Rounds 

Fitness: 75/55
Performance: 95/65
Open: 115/75 (heavy Nancy)

*The strength is a warm up for the met con try to hit 75% of your 1 RM.  For Nancy, pick a weight that you can do the first sets unbroken with*

*Please be aware that Open Gym at CFH will be ending at 1:00pm today and in the future*