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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

2 RDS NFT

10 thoracic high fives

10 samson stretch

10 banded good mornings

10 RKBS

10 medball cleans

SKILL:

wk :5: Clean (3EMOM@65%, 2EMOM@75%, 1EMOM@85%)

Add 5# to each set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP13:

3 Push Jerks 155/105

6 burpee over bar

9 deadlifts

12 Toes 2 Bar