CrossFit Nauset – CrossFit

M

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Warm-up

WARM-UP (No Measure)

400m Run/500m Row/600m AB

10 elbows high & outside

10 ohs

10 RKBS

10 sots press

10 pvc passthru

SKILL:

XXXX: Snatch (FOR REFERENCE ONLY; DO NOT SCORE)

Snatchwork (EMOM10: @70% of 1RM SNATCH)

-snatch grip deadlift

ground

-snatch grip deadlift

to the hang position

-hang power snatch

ground

-squat snatch

Metcon

Metcon (AMRAP – Reps)

3 RDS FOR REPS

1min thrusters 45/35

1min row cal

1min push press

1min AB cal

1min back rack lunges

1min rest