CrossFit Nauset – CrossFit
M
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
