CrossFit Nauset – CrossFit

M-W

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2 RDS NFT

9 squats (low and slow)

9 overhead plate press

9 single leg hops ( front – back, L – R)

9 banded thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP20:

9 Thrusters 95/65

35 Double Unders

STRENGTH

NO SUPERSET

A: Deadlift (4×12@60% of 1RM)

B: Reverse hyper (4×12)

Performed on the GHD