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CrossFit Nauset – CrossFit

Anyone redoing 19.3 should come early warmed up ready to go.

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Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB (pick one)

then,

2RDS NFT:

10 samson stretch

10 spiderman lunge

10 banded good morning

10 overhead plate press

10 thoracic high five

Metcon

MeatGrinder (3 Rounds for weight)

Press/squat/Gymnastic move

10-1 or 1-10
db arnold press/lunge/strict pull-up

10-1 @60%