CrossFit Nauset – CrossFit

M-G

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Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 600m AB

2 RDS NFT

10 walking lunges

10 knee raises

10 Bug to superman

10 broadjumps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP20:

20 BOX JUMPS 24/20

20 KNEES 2 ELBOW

500M ROW/ 600M AB

Weightlifting

*OPTIONAL

Heaving Snatch Balance (5×1 @85%)

Dropping, pressing, THEN heaving, as warm up .