CrossFit Nauset – CrossFit

W

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Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 600m AB

2 RDS NFT

10 knees raises

10 one arm RKBS

10 medball over shoulder

Metcon

Metcon (Time)

*For time:

30 toes-to-bars

40 single-arm dumbbell snatches

50 dumbbell box step-overs

40 single-arm dumbbell snatches

30 toes-to-bars

Men: 50-lb. dumbbells, 24-in. box

Women: 35-lb. dumbbells, 20-in. box

*Courtesy of CrossFit mainsite workout from Oct 1.