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CrossFit Nauset – CrossFit

M-W

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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 cassock squats

SKILL:

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

Wk 7: CleanWork 3.0 (EMOM10: @ 65%-70% of 1 RM CLEAN)

Power clean & press

Split jerk

Recover to power position

Hang power clean

Metcon

SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2