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CrossFit Nauset – CrossFit

OPEN WORKOUT 19.3 RELEASES TONIGHT @8 games.crossfit.com.
ROMWOD is available for those not working out

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Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 600m AB

2RDS NFT

10 bug to superman

10 banded good mornings

10 single leg hops (F-B, L-R)

10 rkbs

10 push-ups

:30 plank

Metcon

Dork (Time)

6 rounds for time of:

60 Double Unders

30 Kettlebell Swings, 1.5/1 pood

15 Burpees

Scaling:

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here
25min CAP