fbpx

CrossFit Nauset – CrossFit

TEAM/PARTNER WOD

View Public Whiteboard

Warm-up

WARM-UP (No Measure)

RUN 400m, ROW 500m, AB 600m

2 RDS NFT

10 Banded good mornings

10 Medicine ball cleans

10 Squat to stand

10 Marching bridge (MODIFIED)

10 Overhead plate press

10 thoracic high five

Metcon

Good Ol’ Boys (TEAM) (Time)

5RDS for time:

Partner A completes 3 RDS of

3 S2OH 135/95 -or- 2 deadlifts 225/135

6 push ups

9 squats

while partner B holds a plank

Partners switch

then as a team:

2 tire flips

400m run