CrossFit Nauset – CrossFit

M-W

Warm-up

WARM-UP (No Measure)

500m Row/AB

2 RDS

10 cossack squats

10 SDHP

10 step-ups

10 overhead plate press

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Accessory/Additional work

XXX: Clean and Jerk (DO NOT SCORE; )

Cluster (4×1@85% of 1RM clean & jerk)

A squat clean thruster.

Mobility/Cool Down

RomWod