CrossFit Nauset – CrossFit
W-G-M
Warm-up
WARM-UP (No Measure)
400m RUN, 500m ROW, 600m AB
2 RDS NFT
:30 handstand hold against wall
10 single arm rkbs
10 overhead plate press
10 ring out the towel
10 sots press
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP15:
800mRUN, 1000m ROW OR 1200m AB
50 DB hang clean & jerks 50/35
50 box jumps 24/20
STRENGTH
A: Sumo Deadlift (2×18@50% of 1RM)
B: Ring Dips (3×10)
athletes may perform more reps but maintain an increase from week to week
