CrossFit Nauset – CrossFit

Warm-up

WARM-UP (No Measure)

Row/AB 400 meters. Then complete 2 rounds of the following:

10 one arm RKBS

10 marching bridge (each leg)

10 elbows high and outside

10 inchworms

10 knees to elbow

15 progressive box jump/step-ups

Metcon

Metcon (Time)

21-15-9-3

DB snatches 50/35

Over-db burpees

3-9-15-21

Power snatch 95/65

T2B

4-6-8-10-12-10-8-6-4

Box jump 24/20

AB cal
Partners switch every :30.