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CrossFit Nauset – CrossFit

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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 (EMOM5: AHAP, rest 2min, EMOM5: AHAP)

Snatch high pull

*ground

Santchgrip deadlift

Hang Power Snatch

*ground

Snatch
You need 5 successful lifts.

Metcon

Metcon (Time)

For time:

25 push-ups

25 squats

25 pull-ups

25 sit-ups

25 burpees

25 lunges

25 knees to elbow

25 HSPU

25 ring dips

time cap 12min