CrossFit Nauset – CrossFit

W-G-M

View Public Whiteboard

Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

2 RDS NFT

9 thoracic high five

9 ring rows

9 arm circles

9 bug to superman

Metcon

Metcon (Time)

21-15-9

KBS 1.5/1

Pull-ups

Cal AB/ rower

STRENGTH

A: Snatch Grip Deadlift (4×6@50%plate weight 25% chain of 1RM )

B: KB single arm row (3×8@75%)