CrossFit Nauset – CrossFit

M

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2RDS NFT

10 banded good mornings

10 fire hydrant circles

10 KBS

10 inchworms

10 ring push-ups

STRENGTH

A: Bench Press (3@70%, 3@80%, 3➕@90%)

Metcon

Black & Blue (Time)

5 RDS for time

10 power cleans 135/95

10 burpees