CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2 RDS NFT

8 elbows high and outside

8 banded thrusters

8 ring rows

8 rkbs

8 inchworms

Metcon

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

STRENGTH

A1: Pendlay Row (4×12@60% of 1RM)

A2: Reverse hyper (4×12)

Performed on the GHD