CrossFit Nauset – CrossFit

G-W-M

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Warm-up

WARM-UP (No Measure)

400m Run, 500m Row 600m AB

2 RDS NFT

10 Medball clean

10 walking lunges

10 inchworms

10 knee raises

SKILL:

XXXX: Clean (DO NOT SCORE)

CleanWork (EMOM10:@70% of 1RM CLEAN)

Hang clean

*ground

Power clean

Hang power clean
EMOM5: AHAP, 2MIN REST, EMOM5:

You need 5 successful lifts to enter a score

Metcon

Metcon (Time)

5 RDS for time:

20 wallballs 20/14

20 floor wipers 95/65

20 cal row/AB

20min cap