CrossFit Nauset – CrossFit

G-M-W

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2RDS NFT

10 overhead plate press

10 arm circles

10 back stroke

10 push-ups

10 squats

STRENGTH

A: Push Jerk (7×2@80%of 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP18:

500m ROW/AB

30 alt db snatch 50/35

60 sit-ups

90 Du’s
????181 reps per round