CrossFit Nauset – CrossFit
W-G
Warm-up
WARM-UP (No Measure)
400m run, 500m Row, 600m AB
2 RDS NFT
10 RKBS
10 Squats
10 ring rows
10 bug to superman
Metcon
Metcon (Time)
15-12-9-6
KBS 1.5/1
chest 2 bar pull-ups
STRENGTH
A1: Deadlift (5@65%, 5@75%, 5+@85% of 1RM W/chains)
50% barbell weight for all three sets, chain weight makes up the difference. You may skip chains and lift total weights based on total percentages. (i.e. 65,75,85)
A2: Glute Ham Raise (2×6)
Performed on the GHD
