CrossFit Nauset – CrossFit

W-G-M

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Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 600m AB

2 RDS NFT

10 spiderman lunge

10 RKBS

10 medball cleans

10 thoracic high fives

10 banded good mornings

SKILL:

Clean (3EMOM@65%, 2EMOM@75%, 1EMOM@85%)

Attempt 5# increase across all sets from 10/9.

Score last five lifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP8:

5 power snatch 115/85

10 deadlifts