CrossFit Nauset – CrossFit

G-W

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Warm-up

WARM-UP (No Measure)

400m Run, 500m Row 600m AB

2 RDS NFT

9 Barbell good mornings

9 lunges

9 kbs

9 medball clean

SKILL:

XXXX: Clean (DO NOT SCORE)

CleanWork (EMOM10:@70% of 1RM CLEAN)

Hang clean

*ground

Power clean

Hang power clean
10# heavier than 4/24

Metcon

Metcon (AMRAP – Reps)

5 RDS for REPS

1min Push-ups

1min DB Thrusters 50/35

1min Sit-ups

1min Rest