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CrossFit Nauset – CrossFit

G-W

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Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB

2 RDS NFT

10 walkIng lunges

10 overhead plate press

10 arms over and back

10 wring out the towel

10 pvc pass thru

STRENGTH

Behind The Neck Jerk (7×2@85%-90%of 1RM)

compare to 4/09

Metcon

Metcon (Time)

For TIME:

1-10 Front Squat 155/105

20-11 Sit-ups