Announcements

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

CrossFit Nauset – CrossFit

W-M-G

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2 RDS NFT

10 progressive box jumps

10 banded good morning

10 Spider-Man lunge

Metcon

Metcon (Time)

12-9-6

Curtis P 75/55

Box jump 24/20

400m run
,

STRENGTH

A1: Shoulder Press (3×15@60% of 1RM)

A2: Pull-ups (3×12 strict)

Stronger athletes may perform more reps if possible.