CrossFit Nauset – CrossFit

G-M

View Public Whiteboard

Warm-up

400m Run. 500m Row, 600m AB, 100 Du’s

2 RDS NFT

10 medball cleans

10 overhaed plate press

10 walking lunges

10 thoracic high fives

SKILL:

XXXX: Clean (DO NOT SCORE)

CleanWork 2.0 (EMOM10:@70% of 1RM CLEAN)

Clean

Ground

Power Clean & jerk

Recover

Split jerk
Attempt 10# heavier than 6/19

Metcon

Metcon (Time)

5 RDS for time

30 Du’s

20 knees 2 elbow