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CrossFit Nauset – CrossFit

WMG

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

2 RDS NFT

10 bug to supermans

2 inchworms

10 ring rows

2 inchworms

10 rkbs

2 inchworms

Metcon

Metcon (Time)

FOR TIME:

21-15-9

KBS 1.5/1

Pull-ups

burpees

STRENGTH

A1: Board press (4×5@75%of 1RM )

Classic bench press to a dimensional board
*OPTIONAL CHAINS

50% plate weight

25% chain weight

A2: Weighted hip thrust (4×4@75%)

XXX: Snatch (DO NOT SCORE)

XXX: Snatch (DO NOT SCORE)

B: Snatch Pull (2×3@50% of 1RM SNATCH)