CrossFit Nauset – CrossFit

M

View Public Whiteboard

Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB

2 RDS NFT

10 walkIng lunges

10 goblet squats

10 fire hydrant circles

10 banded good mornings

STRENGTH

Pendlay Row (4×3@85%of 1RM)

Metcon

Metcon (3 Rounds for reps)

Every 3rd minute: for 3 intervals, Last interval for MAX REPS

ROUND 1

500m row

10 burpees

rest :30

ROUND 2

20 cal AB

10 squats

rest :30

Round 3

400M RUN

10 Toes to bar

*Score is total reps