CrossFit Nauset – CrossFit

W-M

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2 rds

10 marching bridge

10 reverse lunges

10 Elbows high and outside

10 inchworms

10 back stroke

STRENGTH

Metcon (Time)

for time:

21-15-9-15-21

Power Snatch 95/65

Burpee over bar
20min cap

Metcon

A: Overhead Squat (2×18@50% of 1 RM)

B: Reverse hyper (2×10)

Performed on the GHD