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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 overhead plate press

10 walkIng lunges

10 squats low & slow

10 arms over and back

10 wring out the towel

STRENGTH

Front Squat (7×2@85%-90%of 1RM)

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets