Announcements

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

CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

2 RDS NFT

8 overhead plate press

8 ring push-ups

8 Slow and low squats

8 knee raises

Metcon

Metcon (AMRAP – Reps)

For reps

Tabata HSPU

rest 1 min

Tabata PUSH-UPS

rest 1 min

Tabata SIT-UPS

rest 1 min

Tabata SQUATS

*Tabata style scoring

STRENGTH

B: Muscle Snatch (4×3@95% of 1RM)

A: Close-grip bench press (2×8@75% of 1RM )