CrossFit Nauset – CrossFit

M-W

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Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB

2RDS NFT

10 elbows high and outside

15 overhead plate press

10 kbs

15 single leg hops (front to back, left to right)

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

STRENGTH

A: Back Squat (4×12@55%)

B: Ring Dips (3×10)