CrossFit Nauset – CrossFit

M-W-G

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB 2 RDS NFT

10 cossack squats

10 progressive box jumps

10 banded thrusters

10 spiderman lunges

Metcon

Metcon (AMRAP – Reps)

5 RDS for reps

1min wallballs

1min box jumps 24/20

1min Row/AB cal

1min rest

STRENGTH

A1: Pendlay Row (5@65%, 5@75%, 5+@85% of 1RM W/chains)

50% barbell weight for all three sets, chain weight makes up the difference

A2: Glute Ham Raise (3×5)

Performed on the GHD