Announcements

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

CrossFit Nauset – CrossFit

Team WOD

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Warm-up

WARM-UP (No Measure)

Run 400m. Row 500m, or AB 600m

2 RDS not for time

10 Elbows high & outside

10 Squat to stand

10 Marching bridge (each side)

10 banded good morning

10 progressive box jumps.

10 Ring rows

10 squats

Metcon

Metcon (AMRAP – Rounds and Reps)

“Seven Deadly Sins: NiGhTmArE!”

AMRAP19:

10 CHEST TO BAR PULL-UPS

20 TOES TO BAR

30 DEADLIFTS 185/155

100 DOUBLE UNDERS

30 BOX JUMPS 24/20

20 BURPEES

10 CLEANS
Split reps however you like. One partner works at a time. Complete as many rounds as possible as a team.