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CrossFit Nauset – CrossFit

G-W-M

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

2 RDS NFT

10 Ring rows

10 bug to superman

10 rkbs

10 medball toss

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP11:

5 strict CHIN-UPS

10 PUSH-UPS

15 KBS 1.5/1

STRENGTH

A1: Close-grip bench press (3×6@75%of 1RM)

A2: Banded Tricep Extension (3×12)

B: Muscle Snatch (3×3@70%)