CrossFit Nauset – CrossFit

G-M-W

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

2 RDS NFT

10 lunges

10 rkbs

5 inchworms

10 push-ups

10 banded good morning

Metcon

Black & Blue (Time)

5 RDS for time

10 power cleans 135/95

10 burpees

STRENGTH

A: Snatch Grip Deadlift (3×6@75% of 1RM)

50% PLATE WEIGHT

25% CHAINS

B1: Glute-Ham Raises (3×8)

B2: Ring Dips (3×8)

Athletes may perform more reps however, you must increase reps by 1 weekly.