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CrossFit Nauset – CrossFit

M-W-G

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Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB

2 RDS NFT

10 thoracic high fives

10 spiderman lunge

10 banded good morning

10 knee raises

10 kb single leg deadlift

STRENGTH

Snatch Grip Deadlift (7×2@85%-90%of 1RM)

Metcon

Metcon (Time)

21-15-9

shoulder press 75/55

toes 2 bar

ROW/AB cal