CrossFit Nauset – CrossFit


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WARM-UP (No Measure)

Row 500

2rds of

10 banded good morning

10 sdhp

10 walking lunges

10 bug to superman

10 arm circles


Power Clean (3EMOM5: @65%, 2EMOM5: @75%, 1EMOM5:@85% of 1 RM)

add 5# from 1/30


Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.