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CrossFit Nauset – CrossFit

M-W

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Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 600m AB

2RDS NFT

10 Squats

2 inchworms

10 banded good mornings

10 overhead plate press

2 inchworms

10 spiderman lunge

10 thoracic high fives

2 inchworms

Metcon

The Hateful Eight (Time)

8RDS for time:

8 Push-ups

8 Toes to Bar/GHD sit-ups

8 Squats

8 pull-ups

8 Deadlifts 95/65

8 Hang Power Cleans

8 S2OH

8 Cal row