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CrossFit Nauset – CrossFit

W-G

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Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 600m AB

2 RDS NFT

10 banded good mornings

10 overhead plate press

10 bug to superman

10 ring rows

10 wring out the towel

Metcon

Patton (Time)

25 Deadlifts (155/105 lbs)

400 meter Run

10 Strict Pull-Ups

10 Clean-and-Jerks (155/105 lbs)

800 meter Run

10 Strict Pull-Ups

10 Clean-and-Jerks (155/105 lbs)

10 Strict Pull-Ups

800 meter Run

10 Clean-and-Jerks (155/105 lbs)

10 Strict Pullups

400 meter Run

25 Deadlifts (155/105 lbs)