Nancy

Nancy pairs hard running with a high-skill lift under fatigue. CrossFit describes an average finish near 15-18 minutes, with advanced athletes closer to 10-12 minutes.

Pacing strategy

Run at a pace that still lets you pick up the bar immediately. The overhead squat should feel light enough for mostly unbroken sets. Smooth transitions are worth more than a reckless first lap.

Scaling options

CrossFit's intermediate version keeps the 400-meter runs and uses 45/65 lb. The beginner version uses a 200-meter run, 10 overhead squats, and 35/45 lb. Adjust further to preserve stable shoulders and full range of motion.

Before you start

Warm up ankles, hips, and shoulders, then rehearse several overhead squats at workout weight. If you cannot hold a stable overhead position while fresh, change the load or movement before the clock starts.