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CrossFit Nauset – CrossFit

W-G-M

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2 RDS NFT

15 elbows high and outside

15 rkbs

15 snatch lands

15 OHS

Metcon

Dirty Thirty (Time)

30 Box Jumps 24/20

30 Jumping Pull-Ups

30 Kettlebell Swings 1/0.5

30 Lunges

30 Knees-to-Elbows

30 Push Press 45/35

30 Back Extensions

30 Wall Balls 20/14

30 Burpees

30 DU’s

time cap 20min

STRENGTH

A1: Pendlay Row (4×12@60% of 1RM)

A2: Banded Tricep Extension (4×12)

ALT: The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
This is to be completed by 4/7.