Announcements

Saturday October 6th Six Pack Bagels is coming with samples after the 10am TEAM WOD.

CrossFit Nauset – CrossFit

G-M-W

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Warm-up

WARM-UP (No Measure)

400m Run/500m Row/600m AB

10 elbows high & outside

10 ohs

10 sots press

10 cassock squat

10 pvc pass thru

SKILL:

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

Snatchwork 2.0 (EMOM10@70% of 1RM Snatch)

Snatch high pull

*ground

Santchgrip deadlift

Hang Power Snatch

*ground

Snatch
same weight as 9/18

12 reps

Metcon

Double Helen (Time)

3 RDS for time:

800m RUN

42 KBS 1.5/1

24 Pull-ups