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CrossFit Nauset – CrossFit

W

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Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 600m AB

2RDS NFT

10 push-ups

10 bug to superman

10 overhead plate press

10 ring rows

10 elbows high and outside

10 knee raises

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP20:

20 ALT DB/KB Snatch 50/35

20 medball sit-ups 14/8

10 supine medball throw

10 strict pull-ups
https://youtu.be/fURDULysFDA