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CrossFit Nauset – CrossFit

W-M

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

3 RDS NFT

7 overhead plate press

7 squats

7 spiderman lunge

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

STRENGTH

A1: Pendlay Row (2×8@75% of 1RM )

A2: Weighted hip thrust (2×12@80% of 1RM)

B: Single arm row (2×10@85% or whichever KB you’re used to )

Dumbell, kb, resistence band