CrossFit Nauset – CrossFit

M-W

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Warm-up

WARM-UP (No Measure)

400m run, 500m run, 600m AB

2RDS NFT

10 banded goodmorning

10 one leg hops (front – back, left -right)

10 knees to elbow

10 overhead plate press

Metcon

Metcon (Time)

3RDS for time:

25 push press 95/65

25 cal row/AB

25 floor press

25 DU’s

SKILL:

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

Heaving Snatch Balance (6×2@80% a 1RM)