CrossFit Nauset – CrossFit

W-G

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Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 600m AB

2 RDS NFT

10 spiderman lunge

10 RKBS

10 medball cleans

10 thoracic high fives

10 banded good mornings

SKILL:

Clean (3EMOM@65%, 2EMOM@75%, 1EMOM@85%)

Score last five lifts

Metcon

Metcon (Time)

Fot time:

30-20-10

KBS 1.5/1

box jumps 24/20

HR push-ups