CrossFit Nauset – CrossFit

M-W-G

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Warm-up

WARM-UP (No Measure)

500m row/400m run/ 600m AB

2RDS NFT

5 One arm thruster with kettlebell (each arm)

5 Mountain climbers (each leg)

5 Sots press (PVC or bar)

10 Thorasic high fives

10 elbows high and outside

Metcon

Cindy full of Grace (Time)

3 rounds for time:

3 rounds of “Cindy”

5 Pull-ups

10 push ups

15 squats

10 clean & jerks 135/95 “grace”

SKILL:

XXXX: Clean and Jerk (FOR REFERENCE ONLY, DO NOT SCORE)

Thruster (5×2@75%of 1RM C&J)