CrossFit Nauset – CrossFit

W-G

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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