CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

500m AB/Row

10 single leg deadlift

10 elbow high and outside

10 banded good mornings

10 spiderman lunge

10 push jerks (empty bar)

STRENGTH

A: Clean and Jerk (6min to establish a 1RM)

Metcon

Metcon (Time)

15-10-5

Floor press 95/65

deadlift

Floor wiper

Deadlift

Cap 10min