CrossFit Nauset – CrossFit

Team WOD

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Warm-up

WARM-UP (No Measure)

Run 400m. Row 500m, or AB 600m

2 RDS not for time

10 Elbows high & outside

10 Squat to stand

10 Marching bridge (each side)

10 banded good morning

10 progressive box jumps.

10 Ring rows

10 squats

Metcon

Metcon (2 Rounds for reps)

TEAM WOD

You must perform the following EMOM as a TEAM

Even Min

6 power clean 135/95

10 push-ups

12 air squats

Odd Min

5 Deadlifts

5 box jumps

5 pull-ups
work until failure, then RUN,ROW,AB 400/500/600,

rest 1min then lower weight to 95/65. workout is over after next failed attempt.

Round 1 will be total reps with 135/95

Round 2 will be total reps with 96/65