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CrossFit Nauset – CrossFit

Team WOD

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Warm-up

WARM-UP (No Measure)

Run 400m. Row 500m, or AB 600m

2 RDS not for time

10 Squat to stand

10 Marching bridge (each side)

10 banded good morning

10 RKBS

10 medball clean & press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 20 minutes

Buy In:

150 meter Partner Carry (each)

Then, in time remaining:

Partner A completes 1 round of:

15 American Kettlebell Swings (53/35 lb)

10 Burpees

5 Ground-to-Overheads (95/65 lb)

Partner B performs:

Max Wall Ball Shots (20/14 lb)

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
partners split reps