CrossFit Nauset – CrossFit

M-G

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Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB

2 RDS NFT

10 walkIng lunges

10 goblet squats

10 fire hydrant circles

10 banded thrusters

STRENGTH

Front Squat (4×3@85%of 1RM)

Metcon

Metcon (Time)

For time:

40-30-20-10

sit-ups

box jumps 24/20

cal on AB/rower