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A. Deadlift – 5×3@80%.

B. Modified “Nancy”, one of the named CrossFit workouts, which consists of:

5 rounds for time of:

300 m row (400 m run in the unmodified version)

15 overhead squats (95/65)

Compare to March 4 2013 or Jan 5 2013. Scale the weight if needed to about 50% of your max overhead squat.