CrossFit Nauset – CrossFit

M-W

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Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB

2 RDS NFT

10 overhead plate press

10 arm circles

10 lunges

10 Squats

STRENGTH

Push Jerk (4×2@90%of 1RM)

*push or split jerk

*lower weight if you cannot complete the reps

Metcon

Metcon (AMRAP – Reps)

5RDS for REPS

1min sumo deadlift highpull 75/55

1min AB cal

1min KB/DB hang power clean&jerk 50/35

1min rest