fbpx

CrossFit Nauset – CrossFit

W-M

View Public Whiteboard

Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 600m AB

2 RDS NFT

10 spiderman lunge

5 big hip, big shrug

5 medball cleans

10 thoracic high fives

SKILL:

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

Wk 1: CleanWork 2.0 (EMOM10: @ 65%-70% of 1 RM CLEAN)

Clean

Ground

Power Clean & jerk

Recover

Split jerk

Metcon

Metcon (Time)

For TIME:

27-21-15-9

Thrusters 95/65

ROW/AB calories