CrossFit Nauset – CrossFit

W-G-M

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

2 RDS NFT

12 elbows high and outside

2-4-6″ snatch lands

10 single leg hops (F-B, L-R)

10 ring out the towel

12 back strokes

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

STRENGTH

A1: Overhead Squat (2×8@75% of 1RM )

A2: Weighted hip thrust (2×10@70% of 1RM)

B: Single arm row (2×8@80% or whichever KB you’re used to )

Dumbell, kb, resistence band