“Nancy” is a classic CrossFit benchmark WOD that involves running and overhead squats. Here’s the structure: “Nancy” 5 rounds for time: • 400-meter Run • 15 Overhead Squats (95 pounds for males, 65 pounds for females) Tips: 1. Pacing on the Run: Manage your pace on the runs to maintain consistency across all rounds. 2. Overhead Squat Technique: Focus on proper overhead squat technique. Ensure good shoulder mobility and stability throughout the movement. 3. Efficient Transitions: Minimize rest between the run and overhead squats to maintain intensity. 4. Breathing Control: Manage your breathing, especially during the overhead squats. Controlled breaths can help you sustain your effort. Benchmarks: Completing the workout within 15-20 minutes is a common goal. Elite athletes may aim for sub-12 minute times.