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CrossFit Nauset – CrossFit

OPEN WORKOUT 19.4 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 wallballs

10 ring rows

:30 handstand hold

Metcon

Joe (Time)

10 Rounds for time of:

10 Thrusters, 95# / 65#

10 Bar Facing Burpees

10 Pull-Ups

57 Double-Unders