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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 Elbows high & outside

10 Squat to stand

10 Marching bridge (each side)

5 Bent-knee iron cross (each side)

5 Single leg deadlifts (each side)

10 Ring rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP23:

9 bodyweight bench press

50 Double unders

7 chest to bar pull-ups

40 squats

5 burpee over bar

30 sit-ups

3 squat clean thruster 155/105

20 push-ups

1 Turkish get-up 53/35

10 cal AB/ROW
Both partners work together at the SAME time to complete as many rounds and reps as possible. Teams must complete the full round before moving on to the next.