CrossFit Nauset – CrossFit

W

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2RDS NFT

10 cossock squat

10 fire hydrant circles

10 Overhead plate press

10 progressive box jumps

10 ring push ups

STRENGTH

A: Bench Press (3@70%, 3@80%, 3+@90%)

Metcon

Incredible Hulk (AMRAP – Rounds and Reps)

AMRAP 20:

5 deadlifts 115/75

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back squat