CrossFit Nauset – CrossFit

M-G-W

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2 rds

10 marching bridge

10 Banded thrusters

10 inchworms

10 Thoracic high five

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP13:

10 hang power clean 95/65

10 HSPU

10 burpees

STRENGTH

A1: Pendlay Row (3×15@50% of 1 RM)

A2: Ring Dips (2×13)