CrossFit Nauset – CrossFit

M-W-G

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Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 600m AB

2 RDS NFT

10 spiderman lunge

10 big hip, big shrug

10 RKBS

10 medball cleans

10 thoracic high fives

SKILL:

XXXX: Clean (FOR REFERENCE ONLY; DO NOT SCORE)

Wk 3: CleanWork (EMOM10: @ 65%-70% of 1 RM CLEAN)

Hang clean

*ground

Power clean

Hang power clean
5-10# heavier than 12/18

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats