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CrossFit Nauset – CrossFit

MW

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2RDS NFT

10 banded good mornings

2 inchworms

10 bent knee iron cross

2 inchworms

10 squats

2 inchworms

10 mod glute bridge

STRENGTH

A: Pendlay Row (4×3@of 1RM@85%-90%)

:30-:45 sec rerst between sets

Metcon

Metcon (Time)

for time:

3 burpee over bar

33 deadlifts 95/65

33 hang power clean

33 front squats

33 shoulder to OH

33 back squat

EMOM 3 burpees over bar

scaled may skip 1 round of burpees