CrossFit Nauset – CrossFit

G-W

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Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB

2 RDS NFT

10 walkIng lunges

10 goblet squats

10 fire hydrant circles

10 banded good mornings

STRENGTH

Push Jerk (4×3@85%of 1RM)

Metcon

Megatron (Time)

30 thrusters 75/55

3 rope climbs

20 thrusters

2 rope climbs

10 thrusters

1 rope climbs