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CrossFit Nauset – CrossFit

M

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Warm-up

WARM-UP (No Measure)

400m Run/500m Row/600m AB

2RDS NFT

10 elbows high & outside

10 ohs

10 sots press

10 cassock squat

10 pvc pass thru

SKILL:

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

wk:1: Snatchwork 3.0 (EMOM10: @ 65%-70% of 1 RM SNATCH)

High Hang Snatch

Hang Snatch

3 sec pause at knee

T&G Power Snatch

Metcon

A: 1-Mile Run (Time)

Max Effort 1-Mile Run

B: 2k Row (Time)

Max Effort 2k Row