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CrossFit Nauset – CrossFit

W-M-G

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Warm-up

WARM-UP (No Measure)

400m Run/500m Row/600m AB

2RDS NFT

10 elbows high & outside

10 snatch lands 2,4,6

10 sots press

10 cassock squat

10 pvc pass thru

SKILL:

Power Snatch (3EMOM5:@50%, 2EMOM4:@60%, 1EMOM3:@70%)

5# increase across all sets.

Metcon

Metcon (Time)

5 RDS for TIME:

45 double unders

35 medball sit-ups 14/8

25 push-ups

15 cal AB/ROW/RUN

TIME CAP 20min