CrossFit Nauset – CrossFit

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WARM-UP (No Measure)

Run 400m. Row 500m, or AB 600m

2 RDS not for time

10 Elbows high & outside

10 Squat to stand

10 Marching bridge (each side)

5 Bent-knee iron cross (each side)

10 banded good morning

10 Ring rows


Metcon (AMRAP – Rounds and Reps)


2 squat cleans 225/135

1 rope climb

400m run

Each partner must complete reps