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CrossFit Nauset – CrossFit

M-G-W

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

10 banded good morning

10 ring rows

10 thoracic high five

10 roll to candlestick

10 mod marching bridge

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP13:

400m Farmers Carry 50/35

15 box jumps 24/20

15 pull-ups

STRENGTH

A: Pendlay Row (3@70%, 3@80%, 3+@90% of 1RM)

B: Good Mornings (3×10@80%)

C: Reverse hyper (3×14)

Performed on the GHD