CrossFit Nauset – CrossFit

G-W

Warm-up

WARM-UP (No Measure)

:15 work :45 rest x4 MAX EFFORT AB/Row

400m AB / Row

10 one arm KB thruster (each arm)

10 banded good mornings

10 banded thrusters

10 spiderman lunge

10 ring rows

Metcon

Metcon (Time)

21-15-9

Thrusters 95/65

Pull-ups

:30 work / :30 rest

Record total time
RX+ 135/95

STRENGTH

A: Sumo Deadlift (3@70%, 3@80%, 3+90% of 1RM)

Last set to failure. Record reps and weight.