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CrossFit Nauset – CrossFit

W

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

2 RDS NFT

10 elbows high and outside

10 back stroke

10 spiderman lunge

10 banded good morning

Metcon

Metcon (Time)

21-18-15-12

DB snatches 50/35

Step-ups (weighted) 20″

TIME CAP 13min
Barbell must be in front rack higher than the shoulder for step-ups. DB snatches are alternating.

STRENGTH

A1: Front Squat (3×6@75%of 1RM)

*OPTIONAL

50% of 1RM + 25% CHAIN WEIGHT

A2: Banded Tricep Extension (3×15)

B: Muscle Snatch (5×3@70%)