CrossFit Nauset – CrossFit

G-M

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Warm-up

WARM-UP (No Measure)

400m Run/500m Row/600m AB

10 elbows high & outside

10 ohs

10 RKBS

10 sots press

10 pvc passthru

SKILL:

Power Snatch (3EMOM5: @65%, 2EMOM5:@75%, 1EMOM5:@85%)

Attempt 5# greater than 5/29

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP16:

400m run

5 burpee box jump overs 20″

25 sit-ups

25 squats