CrossFit Nauset – CrossFit

M-W-G

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2RDS NFT

10 overhead lunges

10 fire hydrant circles

10 KBS

10 inchworms

10 bug to superman

STRENGTH

A: Overhead Squat (3@70%, 3@80%, 3+@90%)

Metcon

Metcon (Time)

3RDS for time:

400m run

21 KBS 1.5/1

12 pull-ups