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CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

3 RDS NFT

5 mountain climbers (ea leg)

5 inchworms

5 marching bridge

Metcon

Metcon (3 Rounds for reps)

for reps:

1200m RUN

AMRAP3: burpees

800m RUN

AMRAP3: double unders

400m RUN

AMRAP3: toes 2 bar
score each round separate

STRENGTH

A1: Back Squat (2×18@55% of 1RM)

A2: Ring Dips (2×6 strict)

Stronger athletes may perform more reps if possible.