CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

400m run, 500m run, 600m AB

2RDS NFT

11 squats

11 inchworms

11 squat to stand

11 spiderman lunge

11 knees to elbow

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP16:

20 Squats

10 burpee box jump overs 20″

1 rope climb

SKILL:

XXX: Snatch (DO NOT SCORE: FOR REFERENCE ONLY)

Heaving Snatch Balance (4×1@90% of 1RM SNATCH)