CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

400m run, 500m run, 600m AB

2RDS NFT

10 banded goodmorning

10 ring rows

10 firehydrant circles

10 overhead plate press

10 over head lunges

10 knees 2 elbow

Metcon

300 (Time)

25 Pull-ups

50 DL 135/95

50 Push-ups

50 box jumps 24″

50 Floor wipers 135/95

50 clean and press 35/25

25 pull-ups

SKILL:

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

Heaving Snatch Balance (6×1@90% a 1RM)