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CrossFit Nauset – CrossFit

W-M

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Warm-up

WARM-UP (No Measure)

400m Run/500m Row/600m AB

2RDS NFT

10 elbows high & outside

10 snatch lands 2,4,6

10 sots press

10 cassock squat

10 pvc pass thru

SKILL:

Power Snatch (3EMOM5:@50%, 2EMOM4:@60%, 1EMOM3:@70%)

Metcon

Metcon (AMRAP – Reps)

For REPS:

3 RDS:

2min 400m RUN w/ remaining time Double unders

1min db hang squat clean 50/35

1min burpee

1min rest