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Announcements

HAPPY 6 YEAR ANNIVERSARY CROSSFIT NAUSET! ! !

CrossFit Nauset – CrossFit

G-M

View Public Whiteboard

Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2 RDS NFT

10 jumping jacks

10 fire hydrant circles

10 hollow rocks

10 T2 rings

10 negative push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP11:

500M ROW/600M AB

30 squats

20 push-ups

10 Toes to Bar

STRENGTH

A1: Shoulder Press (4×12@60% of 1RM)

A2: Banded Tricep Extension (4×12)