CrossFit Nauset – CrossFit

G

Warm-up

WARM-UP (No Measure)

800m Row/AB

3 rds NFT

:30 handstand hold

8 inchworms

10 step-ups

12 mountain climbers

Metcon

Metcon (Time)

5 RDS

10 burpee box jump overs

20 sit-ups

5 HSPU/wall walks

STRENGTH

A: Pendlay Row (4×3@50% plate weight 30% chain weight)

2min rest max between sets