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CrossFit Nauset – CrossFit

G-M-W

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Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB

2 RDS NFT

10 walkIng lunges

10 ring push-ups

10 arms over and back

10 wring out the towel

10 pvc pass thru

STRENGTH

Bench Press (7×2@85%-90%of 1RM)

Metcon

Black & Blue (Time)

5 RDS for time

10 power cleans 135/95

10 burpees