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CrossFit Nauset – CrossFit

PARTNER WOD

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Warm-up

WARM-UP (No Measure)

Run 400m, Row 500m, AB 600m

10 yards Pigs on ice skates

10

30 seconds Handstand hold against wall or free standing

10 Ankle rotations (each side)

10 medball clean

5 Thorasic high fives (each arm)

3 inchworms

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP21:

400m RUN

10 burpees over partner

4 clean and jerks 155/105
-Run is done together

-partner A lays in hollow rock while partner B completes burpees

-split reps as you wish