A. Front squat – 5×5@65-70%.
B. “Nancy” – This is a named CrossFit workout, and a variation of it appeared in last year’s CrossFit Games.
5 rounds for time of:
Run 400 m
15 overhead squats (95/65). Scale the weight if needed to about 50% of your max OH squat.
I’ve had a few questions about protein powder recently, so I thought I’d link to this article by Robb Wolf.