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CrossFit Nauset – CrossFit

HAPPY FOURTH OF JULY ! ! !

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Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 600m AB

2RDS NFT

10 banded good morning

10 bug to superman

10 overhead plate press

10 firehydrant circles

10 med ball clean

Metcon

Metcon (7 Rounds for reps)

🇺🇸7/4/1776 🇺🇸

7 RDS

4min AMRAP

17 overhead walking lunge 45/25

7 power cleans 155/105

6 chest 2 bar pull-ups

1min rest